11.4.19

Prep:
3 Sets:
5/side Alt Box Step Ups
5/side SL Banded RDLs

Fitness:

A. Front Foot Elevated Goblet Split Squat

6/side @ 1010
every 75 sec x 4 sets
(Tough sets across – aim for same weight across)

Front foot on 45# plate for men and 95# for women

B. Front Squat

12min
Build to a tough set of 2 @ 31X1

C. AMRAP10

200m Run
15 Wallballs 20/14 10/9′
10 Burpees

 

Essentials

A. Goblet Split Squat

6/side @ 1010
every 75 sec x 4 sets
(Tough sets across – aim for same weight across)

B. Front Squat

12min
Build to a tough set of 2 @ 31X1

C. AMRAP10

200m Run
10 Wallballs (tough weight)
8 Burpees