Monday: Back Squats, Full Body Metcon

BB Back Squat Waves

Complete 1 wave every 3:00

Set 1: 0:00 - 3:00

3 Reps @ 60% of IRM

2 Reps @ 70% of 1RM

1 Rep @ 78% of 1RM

Set 2: 3:00 - 6:00

3 Reps @ 75% of IRM

2 Reps @ 80% of 1RM

1 Rep @ 83% Of 1RM

Set 3: 6:00 - 9:00

3 Reps @ 80% of IRM

2 Reps @ 83% of 1RM

1 Rep @ 87%+ of 1RM

Metcon

BEGINNER - Scaled

20 Minute AMRAP

8 DB Single Arm Alternating Devil Press

(40/20 lb)

8 Cals - Air Bike (or any other machine, or burpees)

8 DB Single Box Step Over (40/20 lb)

8 DB Single Bicep Curl (40/20 lb)

INTERMEDIATE - RX

20 Minute AMRAP

10 DB Single Arm Alternating Devil Press

(50/35 lb)

10 Cals - Air Bike (or any other machine, or burpees)

10 DB Single Box Step Over (50/35 lb)

10 DB Single Bicep Curl (50/35 lb)

ADVANCED - Rx+

20 Minute AMRAP

12 DB Single Arm Alternating Devil Press

(60/40 |b)

12 Cals - Air Bike (or any other machine, or burpees)

12 DB Single Box Step Over (60/40 lb)

12 DB Single Bicep Curl (60/40 lb)

Bonus 10 Minute AMRAP

8-10 BB Strict Shoulder Press

8-10 DB Chest Press

8-10 DB Skull Crusher