Front Squat 5-5-5-3-1+ (75-75-75-85-95%)
Bulgarian Split Squat 10-10-10 (per side)
Rest as needed
Every minute, on the minute for 10 minutes:
10 Wall Ball shots 20/14# 11'/10'
7 Push ups, feet on a 45# plate
Supplement: 2 minutes, max reps weight sit ups (ball on chest)
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5 Rounds Not for Time:
15 Air Squats
Focus on Air Squat technique. The back should be rigidly in extension, any butt-wink, or flexion in the lumbar or thoracic spine will require scaling.
Scale for Pull-ups is Bicep curls.
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
53/35 pound 1 arm Kettle bell thruster, 8 reps
53/35 pound Kettle bell walking lunge, 12 steps
Nutrition Challenge starts this Sunday! See you ...
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
One Workout tomorrow at 9AM!
Box closed Wednesday January 1st!