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Tuesday, October 22, 2019

  Tues 10/22/19
Mobility: Hips
Strength/Skill: 5x3 Back Squat at 80% or RPE 8
Met-Con: For Time

3 Rounds of:

20 Wall Balls (F: 14/10) (S: 20/14)
10 Chest To Bars (F: Pull Ups)

3 Rounds of:

20 Overhead Lunges (F: 65/45) (S: 75/55)
10 Renegade Rows (F: 35s/20s) (S: 50s/35s)

Scale for overhead lunges for front rack lunges.
Scale for pull ups are jumping pull ups.
Additional
Optional
Accessory
Work:
Isometric Bulgarian Split Squat Hold with
DB Curl to Press Exchanges (hover back
knee an inch above the ground, 1 DB starts
overhead, the other down at your side. DBs
both come to the shoulders then switch
positions: 3x10 each leg (5 each arm)
TRX Leg Curls: 3x10
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last
cycle, perform 1:00 on/1:00 off x 10 sets at 70%
of max RPM
.