Monday 9.23.19

STRENGTH:

Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 70% of 3-Rep Back Squat

Same barbell load for both lifts, with all squats taken from the rack.

WOD:

AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 75/55 lb

Rest 3:00

AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb

Rest 3:00

AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/75lb

Rest 3:00

AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 135/85lb

*Scale the row and burpees accordingly to make sure you get some OH Squats in. Scale the weight of the OH Squat or scale to Front Squats.

MOBILITY:

Foam roll legs, lats, and back