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Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

GENERAL WARM-UP
AMRAP x 5 MINUTES
:30 Jumping Jacks
:30 Good Mornings
:30 Mountain Climbers
:30 Lunge + Twist
:30 Shoulder Taps

SPECIFIC WARM-UP
1 ROUND (4:00 CLOCK)
25’ Walking Elbow to Instep
25’ Toe Walks
25’ Kang Squats*
25’ Heel Walks
25’ Air Squats*
25’ Slow Straight Legged Bear Crawl

Into…

2 ROUNDS FOR QUALITY (4:00 CLOCK)
8 Tempo Barbell Back Squats (22X1)**
10 Scap Push-ups
10 Kip Swings

*For both the Kang Squats & Air Squats, perform 1 rep of the movement, take 1 step forward and repeat until 25’ has been covered.
**Can complete w/ empty barbell or light weight.

Strength

Back Squat (6-6-6)

Back Squat

6-6-6*
Back Squats

*Build to a Heavy weight.

(Score is Weight)

Workout

Metcon (Time)

10 ROUNDS FOR TIME
10 Front Squats (95/65)|(65/45)
8 Toes to Bar

(Score is Time)

KG BB: (42.5/30)|(30/20)

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