MONDAY, NOVEMBER 6TH 2018

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Ryan Barlow | November 4, 2018 | no comments |

A) STRENGTH/POWER

Back Squat (Recovery Week)

Ever 4min. x 4 Rounds:
5 Back Squats (at weight % below)
10 DB Bent Over Rows
50 Double-Unders

Round 1) 40%
Round 2) 50%
Round 3) 50%
Round 4) 60%

Today is all about FORM. Do not rush through these reps, make them look as perfect and DEEP as possible.

B) METCON

AMRAP12:
8 Front Rack Lunges (95/65)
8 Wall Balls (20/14)
200m Run

Every 2 Rounds add weight to the bar. Men increase by 20#, women by 10#. (e.g. 115/75 –> 135/85 –> etc…)

S1/MRx: Do not add weight
S2/MS: FRL (45/35), WB (14/10), Do not add weight

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