Weightlifting
Back Squat 10-10-8-5-5 (Load)
Back Squat for load:
#1: 10 reps @ 60%
#2: 10 reps @ 70%
#3: 8 reps @ 75%
#4: 5 reps @ 80%
#5: 5 reps @ 85%
Metcon
4 Rounds
200M Run
5 Devil’s Presses (50/35#x2)
20 Hollow Rocks
5 Kettlebell Swings (75/53#)
Cash Out
60 sec Hanging Knee Raise Hold
Patty #90 BS – Metcon 19:35 – 5 rounds #25×2 DB, #35 KB
Separate Workout (30:15)
9 Rounds
12 Wall Balls
1-2-3-4-5-4-3-2-1 Man Makers (25)
12 Ab Roller
5 Calorie Echo