Part A:
Squat
Based on latest 1 RM
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
Part B:
4 rounds for time of
40' of Double DB OH Lunge 50lbs/35lbs
8 MU
Part A:
Squat
Based on latest 1 RM
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
Part B:
4 rounds for time of
40' of Double DB OH Lunge 50lbs/35lbs
8 MU
Week #1 -
Part A: Establish an 8 rep max squat and bench press
Part B: Core Work
9 min EMOM
1. 20 V-ups
2. 50 sec plank
3. 20 slow knee tucks