Warm up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats (Light Weight)
Build To Working Weight
Back Squat + Bicep curls
On the 2:00 x 3 Sets:
Build to 85%
On the 2:00 x 5 Sets:
2 Back Squats
10Bicep curls
Use Same Weight Across
"Well Rounded"
AMRAP 16:
1 Rope Climb (15ft.)
10Pushups
20 Russian twists
2-4-6.. Thrusters 75 / 55 lb
Modifications:
ROPE CLIMB
- Reduce Height
- 5 Strict Pull-Ups = 1 Rope
- 5 Toes To Bar = 1 Rope
- 6 Alternating Dumbbell Plank Rows = 1 Rope
- Lay to Stand Climb
THRUSTER
- Reduce Loading
- Sub Dumbbells
- 2 x Air Squats
תגובות