Monday Strength

Back squat warm up

1:00 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of squat hold

10 Empty Barbell  Squats

6 Squats (Light Weight)

4 Squats (Moderate Weight)

...Keep building (if needed) to 85% of your 1RM in sets of 2-3 reps.

Back Squat: Between 10 Banded pull aparts/Lat pull downs/Chest flys

On the 2:00 x 9 Sets:

5-5-5-3-3-3-1-1-1

"Fighting Words Rnd2"

AMRAP-as many reps as possible. EMOM.

3 Rounds For Total Reps:

1 Minute incline chest press DB’s (use balls or benches for incline)

1 Minute Front squats BB

1 Minute Push Press

1 Minute BB lunges

1 Minute DB Rows

1 Minute Rest

Barbell: 95 / 65 lb

DB’s: 55/35