12/23/2021
Back Squat (5 Rep Max)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
15/12 Calorie Row
9 Squats/Overhead 95/65
6 Bar-Facing Burpees
Sub Row for 12/9 Bike
15/12 Calorie Row
9 Squats/Overhead 95/65
6 Bar-Facing Burpees
Sub Row for 12/9 Bike
Opt. 2 -Build-5×5 @ 70% of 1RM
Opt. 3 -Foundations- 5×5 Paused Squat @ 55% of 1RM (3 sec.)
Opt. 4 -Open Prep- Sub Back squat for Overhead Squat