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Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

2 ROUNDS (7 MINUTE CAP)
15 Bootstrap Stretches → 15 Kang Squats
20 Alt Reverse Lunges → 20 Alt Cossack Squats
10 Tempo Air Squats @ 32x1 → 8 Tempo Back Squats w/ empty bar @ 32x1

Then...

2 ROUNDS
10 WB Front Squats → 10 WB Deadlifts
10 WB Push Press → 10 WB Deadlift + Shrug
10 WB Thrusters → 10 WB GTOH
10 Wall Balls → 10 WB Slam Balls

Strength

Back Squat (3RM)

Back Squat

EVERY 1:15 x 7 SETS*
3 Back Squats

*Start at a moderate-heavy weight a build to a 3RM.

Workout

Metcon (AMRAP - Rounds and Reps)

"TRIPLE AMRAP"

AMRAP x 5 MINUTES
12 Slam Balls (20/10)
12 Wall Balls (20/14)

-Rest 1:00-

AMRAP x 4 MINUTES
10 Slam Balls
10 Wall Balls

-Rest 1:00-

AMRAP x 3 MINUTES
8 Slam Balls
8 Wall Balls

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