A. Back Squat 3 x 10 @50-60% of 1RM w/ Bands- rest 45 sec b/t sets
B. Rear Foot Elevated Split Squat 3 x 10-12 per leg- heaviest possible; rest 90 sec.
C. 12 min AMRAP of:
20 Wall Ball-20/15 (10’/9′)
30 Lateral Hurdle Hop- 12″ hurdle
*For those people that have been participating in the eating challenge. You will be retesting your benchmark workout again today.
A. 3 Position Clean (floor, hang, hi-hang)- do not drop bar, build to max for the complex.
B. EMOM for 12 minutes
Odd min- 8 Shoulder to Overhead- 155/95
Even min- 20m Sled Prowler Push- 225/160
C. 3 Rounds for time of:
10 Alt DB Snatch- 50-70lbs men/ 30-50lbs women
20 Slam Ball- 30/20
50 Double Unders
*For those people that have been participating in the eating challenge you will retesting your benchmark workout again today.Posted on: July 31, 2014admin