Back Rack Lunge
5 Reps on each leg
5 Lateral Lunges on each leg (10 total)
Rest 60-90sec. Bewteen Sets
*Start at medium weight and climb. Do as many sets as you can until a 20min. clock is up.
Metcon (AMRAP - Rounds and Reps)
10 Cal Assault Bike or 14/10 Cal Row
10 Wall Balls 20/14
2 Squat Cleans at 50% of 1RM
*Every 2 Rounds add 5% to the bar.
*So it goes like this:
- Round 1 and 2 is 50%
- Round 3 and 4 is 55%
- Round 5 and 6 is 60%... and so on...
*Scaled is 135/95 the entire time.
Every 7min. x 5 Rounds:
60 Double Unders
30 Overhead Squats 45/35lb bar
Score is slowest time! Try and stay consistent