Tuesday, October 11th 2022

WARM UP

EMOM x 5

8 Air Squats

4 Spidermen

2 Burpees

then w/ Hip Circle

2 Sets

5/5 Half Circles

10 Lateral Steps

15 Glute Bridges

Build to Starting weight

STRENGTH

*first week of back squat cycle… these will get heavy!!

Back Squat

Every 2:00 x 3 Sets

4 Backs Squats 78-83%

right into

Every 2:00 x 3 Sets

2 Back Squats 85-87%

METCON

15-12-9

Front Squat (115/75)(Rx+155/105)

Lateral Burpees Over Bar

rest 2:00

9-12-15 OHS (75/95) (Rx+115/75)

Lateral Burpees Over Bar