Front Squat DELOAD (9th week) Every 2:30 x5
5x5 at 50-65% 1RM
NEXT WEEK WE WILL BE FINDING YOUR HEAVIEST 1RM
Metcon: 5 Rounds for time (13 min cap)
15. Toes to bars
15. Deadlift (135/95)
30 Lateral Bar hop per set
Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Banded clamshells 10 Bodyweight goodmornings 3/side WGS 30 sec...
Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30...
METCON: AMRAP 7 Minutes 50/40 Calorie Assault Bike Max Calorie Row -rest 3:00- AMRAP 7 Minutes 50/40 Calorie Row Max Calorie Assault Bike...
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