12022019

1
Dec

12022019

Cycle 1, Week 5, Day 1

Warm-up
90 sec Row/Ski/Bike, increase speed every 30 sec
20 Hinge Squats with Empty Barbell
20 Hanging Scap Squeezes

Strength
Back Squat + Jumping Lunges
6-6-6-6-6 @ 50 – 75% of 1 RM
+20 Jumping Lunges after each set

Met-Con
8′ AMRAP
40 Burpee Box Jump Overs (24/20″)
30 Pull Ups
20 Dumbbell Thrusters (50/35#)
Fit: Reduced height, Ring Rows, Reduced weight

Extra Work
Accumulate 4′ Plank