MONDAY, OCTOBER 8TH 2018

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Ryan Barlow | October 7, 2018 | no comments |

A) WEIGHTLIFTING (FOR WEIGHT)

Back Rack Lunge (18min. Window)

4-5 Sets:
With your front foot on a 45lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

*In between sets complete a set of 5 body weight or weighted chin-up (underhand grip). Scale is band assisted.

B) METCON (FOR REPS)

AMRAP5:
5 C2B Pull-Ups
5 Front Squats at 115/75
5 C2B Pull-Ups
5 Push Jerks 115/75

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total Reps.

S1/MRx: Sub standard Pull-Ups
S2/MS: Sub banded Pull-Ups, Front Squats/Jerks (85/55)

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