Workout 11/16/20

STRENGTH:

8×3 Narrow Stance Back Squat

– @80% 1RM (back squat)

– Hip Width Stance

– Rest 30” between sets

CONDITIONING:

5 Rounds

500m Row

20 Hang Squat Cleans 75/55

20 Alternating Pistols 

ACCESSORIES:

8×1 Seated Box Jump 

3×8 Front Banded Deadlift

4×12 Stagger Stance SSB Bar Good Mornings

4×20’ea  Kettlebell Dual KB Waiter/Suitcase Walking Lunges (one KB OH, one KB hanging)

1×100 Banded Box Step-ups Holding MB 30/20

CARDIO:

17’ AMRAP

20 Calorie Assault Bike

15 GHD Sit-ups

10 Burpee Over Bar

5 Power Cleans 185/135

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