Workout 09/20/21

Strength:

5×5 back squat

@75% 1RM 

30” rest between sets

Met con:

 For time:

20’ AMRAP

10-20-30-40-50…

Russian KBS 53/35

Air squats

200m after each set completed. Continue to add 10 reps until time is up.

Accessories:

8×1 max height single leg box jump                                                                                            

3×12 alt axle bar front rack knee over toe forward lunge

3×8 tempo KB goblet hold cyclist front squat(52X1)

4×1’ alt body weight russian twist on GHD

1×100 banded box step ups 

Cardio:

3 rounds

25 cal assault bike

15 toes to ring

3 rounds

25 cal row

15 GHD sit ups

3 rounds

25 cal assault runner

15 toes to bar

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