08 08 22

P

A. q(2:30) x 5
Back Squat
*5-4-3-2-1
*70,75,80,85,90%

B. FT [T16/C18]
80 ABMSU
60 alternating DB Snatch
40 T2B or V-ups or GHDSU
20 FS 185/125 or SB squats (120/100)

C. AMRAP [8]
10 DB rows
10 Hammer Curls
10 DB Tricep Extensions
*double DB rows and curls

F

A. q(2:30) x 5
5 BS + 100’ sandbag carry

B. 2 RFT:
40 ABMSU
30 DB Snatch
20 HKR or ABMSU
10 Sandbag squats

08 06 22

P

A. q(2:30) x 5
5 BP
*55-65%
*Deload week percentages

F

A. q(2:30) x 5
6-8 Dips + 10 cal Row
*Looking for slight improvements over last week’s dips. If you did 5 sets of 6 with perfect form you can progress to 5 sets of 7 this week

B. FT [15]
3-6-9-12-15-18-21 of DB STO
After each round of DB STO, complete 50 to 75 DU
*double DB

Extra: 4 RFQ
20sec Copenhagen Hold (each side)
40sec Wall Sit
20sec single leg Glute Bridge (each side)

12 week Nutrition Challenge starts Monday 8/8!
Details in LINK