Warm up:
10. Cal machine
20 90/90 Switches
20 Plate overhead alternating Lunges
20. Plate Hops
5/side Perfect Stretch
10. I-Y-T
10. Slow Jeffersons Curls
20/sec per side single leg wall sit hold
Strength: (10 min )
10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60% 1RM Back Squat
Min 2: 1 Back Squat @ 65% 1RM Back Squat
Min 3: 1 Back Squat @ 70% 1RM Back Squat
Min 4: 1 Back Squat @ 75% 1RM Back Squat
Min 5: 1 Back Squat @ 80% 1RM Back Squat
Min 6: 1 Back Squat @ 85% 1RM Back Squat
Min 7: 1 Back Squat @ 88% 1RM Back Squat
Min 8: 1 Back Squat @ 90% 1RM Back Squat
Min 9: 1 Back Squat @ 93% 1RM Back Squat
Min 10: 1 Back Squat @ 93+% 1RM Back Squat
Metcon: 13 min cap
For time
75 Russian kettlebell Swings (24/16kg)
50 Back Rack Alternating Forward lunges 95/65)
25 Shoulder to overhead (95/65)
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