Tuesday, January 12, 2021
Performance
12min to build to 1RM Back Squat
AMRAP in 10min:
2 Rounds of:
10 DB Lunge Steps, 50#/35#, ea arm
12/10 Cal Assault Bike
then,
2 Rounds of:
10 Weighted Pistols, ea leg, 50#/35#, 5 ea side
12/10cal Assault Bike
*If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want*
Intermediate
12min to build to 1RM Back Squat
AMRAP in 10min:
2 Rounds of:
10 DB Lunge Steps, 40#/25#, ea arm
12/10 Cal Assault Bike
then,
2 Rounds of:
10 Assisted Pistols, ea leg
12/10cal Assault Bike
*If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want*
Fitness
12min to build to 1RM Back Squat
AMRAP in 10min:
2 Rounds of:
10 DB Lunge Steps, each leg
10/8 Cal Assault Bike
then,
2 Rounds of:
20 Air Squats
10/8 Cal Assault Bike
*If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want*