Monday, July 16


30 Seconds Jumping Jacks Push-up to Down Dog Easy Single Unders Active Spidermans Higher Single Unders Active Samson + Air Squat Modified Barbell Warmup 
5 Stiff-Legged Deadlifts 5 Front Squats 5 Reverse Lunges (Each Leg) 5 Strict Press 5 Elbow Rotations 5 Back Squats

Back Squat (Emom 9)

On the Minute x 9 (3 Rounds): Minute 1 – 5 Reps @ 75% Minute 2 – 3 Reps @ 80% Minute 3 – 1 Rep @ 85%

Front Rack Reverse Lunge (3 x 12)

3 Sets of 12 Repetitions: Set 1 – 40% Set 2 – 45% Set 3 – 50% Percentages based off 1RM Front Squat

Sore Subject (AMRAP - Reps)

Alternating Tabata x 8 Minutes: Back Squat (Empty Barbell) Double Unders

Intervals alternate back and forth. 20 Seconds of Back Squats, 10 Seconds of Rest. 20 Second of Double Unders, 10 Seconds of Rest. Repeat for 8 rounds each. 8 Rounds: :20 Seconds Back Squats :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest

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