Viernes 09 Julio

AC Met Con

Warm Up
AMRAP x 7 MINUTES
100m Run (Med Ball Optional)
10 Med Ball Deadlifts*
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs
*At the 3:30 mark, switch to Med Ball G2OH.

Skill
Back Squat
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep

Workout
2 SETS
AMRAP x 3 MINUTES
Max Wall Balls
-Rest :30-
AMRAP x 2 MINUTES
Max Russian KB Swings
-Rest :30-
AMRAP x 1 MINUTE
Max KB Goblet Squats
-Rest 2:00 b/t Sets-