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Back Squat

Metcon

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Workout

Tuesday, March 9, 2021

Back Squat

EMOM x 5 Sets (5 mins)
-5 reps @ 60% 1RM Back Squat (light weight)

into

E2:00 x 5 sets (10 mins)
3 reps with a 2 second pause in the bottom.
*Build up to a comfortable heavy set, NOT a max

We are starting a new 8 week cycle this week.

Metcon (Time)

"A Workout"
For Time: (17 min time cap, including rest)
21-15-9
Pull ups
15-12-9
Bar Facing Burpees

Rest 5:00

21-15-9
Toes to Bar
15-12-9
Bar Facing Burpees

Burn! 12:00pm

4 Rounds For Time
AMRAP 4:
10/8 Cal Assault Bike
8 Hand Release or Bar Push Ups
6 Dumbbell Squat Clean Thrusters
-Rest 2 Min Between Each AMRAP-

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 09, 2021

Male Clients