Build up to a Heavy Back Squat x1 for the dayEvery 90 secs - 6 Sets
Set 1: 5 @ 60%
Set 2: 4 @ 65%
Set 3: 3 @ 75%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Set 6: 1 @95+%
Freedom (RX'd)AMRAP 12:001-2-3-4-5-6-7-8-9-10…Back Squats (135/95)10 Push Ups after each set* Back Squats can be taken from the rack.
IndependenceAMRAP 12:001-2-3-4-5-6-7-8-9-10…Back Squats (115/75)8 Push Ups after each set
* Back Squats can be taken from the rack.
LibertyAMRAP 12:001-2-3-4-5-6-7-8-9-10…Dumbbell Squats (light)6 Bar Push Ups after each set
Affiliate CompeteAMRAP 12:001-2-3-4-5-6-7-8-9-10…Back Squats (155/105)12 Push Ups after each set
* Back Squats must come from the ground.
Walk A Lap Following Metcon2x 30 Seconds Pigeon Stretch Drops1 Minute Posterior Shoulder Smash Shoulder1 Minutes QL Stretch
Pigeon Stretch Drops HipsPosterior Shoulder SmashQL Stretch