A) STRENGTHÂ
1) Wide Stance Box Squat: 3/5 x 5 @55% of 1RM Back Squat, every 90s.
2) KB Squat Jumps: 1/4 x 5. Rest 60s.
– max height on each rep
B) METCON
For time:
10-8-6-4-6-8-10
Front Rack Reverse Lunges (115, 75) (total reps)
Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (Reps of 10-8-6-4-2) (65, 35) (Regular Burpees)
15:00 Time Cap
C) EXTRA CREDIT
1-Arm DB Rows: 4 x 10 ea. Rest 60s.
Barbell club meets at 6:30pm
