Tuesday, September 8, 2020

Performance

Every 2 min for 7 sets:
Back Squats
5 reps – 75%
4 reps – 80%
3 reps – 85%
2 reps – 90%
3×2 reps – 90%+

Four cycles of
AMRAP in 3 min
500m Row
ME Hand Release Push Ups

Rest 2 min

Intermediate

Every 2 min for 7 sets:
Back Squats
5 reps – 75%
4 reps – 80%
3 reps – 85%
2 reps – 90%
3×2 reps – 90%+

Four cycles of
AMRAP in 3 min
425m Row
ME Hand Release Push Ups

Rest 2 min

Fitness

AMRAP in 14 min:
5 Tempo Back Squat
15 Weighted Glute Bridges
150m Run

Four cycles of
AMRAP in 3 min
350m Row
ME Hand Release Push Ups

Rest 2 min

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