Workout 10/18/21

Strength:

5×5 front squat

@80% 1RM 

30” rest between sets

Met con:

10’ AMRAP

100m run

15 air squats

15 sit ups

2’ rest

10’ AMRAP

200m row

15 alternating reverse lunges

15 hanging knee raises

Accessories:

8×1 seated box jump​​​​​​​

3×12 alt axle bar back rack forward lunge

3x8ea tempo KB goblet step up(3X3X)

4×1’ seated dual KB front rack flutter kicks 35/25

1×5’ constant walking lunges

Cardio:

3 rounds

100 double unders

75 cal bike erg

50 KB deadlifts 53/35

25 GHD sit ups

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