Workout 07/19/21

Strength:

8×3 banded back squat

@50%1RM 

30” rest

Red +200 Org -200

Conditioning:

10’ AMRAP

200m run

10 wall balls 20/14

10 toes to bar

1’ rest

10’ AMRAP

250m row

10 MB cleans

10 MB turkish sit up

Accessories:

8x1ea single leg box jump

3×12 alternating dual KB front rack curtsy lunge

3×6 dual KB front rack pause squat(3” pause)

4×30” tuck ups

1×100 banded leg extension

Cardio:

10 rounds

1’ max cal bike erg

1’ max effort air squats 

1’ plank 

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