10:00 AMRAP
15/12 Calorie Row
20 Stationary Lunges
30 Fluttr kicks 1/2
Then.
30 mini band side to side steps
30 Glute bridges
–
Every 2:00 x 6 (week 6 of 6)
5 Back squats
Set 1: 65-77%
Set 2: 77-79%
Set 3: 79-82%
Set 4: 82-85%
Set 5: 85-87%
Set 6: 6-8 back squats @ 55-60% of your 1rm.
Do not push past these percentages, we will continue into sets of 3 next block.
Then…
10 Rounds For Time:
3 Pull Ups
4 Alt DB Hang Clean and jerk 50/35
3 Toe to bar
4 Box Jumps
Aim for sub 13min
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