Wednesday

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – 100m Run + Max Bootstraps
MIN 2 – :45 Lunge + Lunge + Air Squat
MIN 3 – 10 Up-Downs + Max Cat/Cow
MIN 4 – :45 Cossack Squats

Strength
Back Squat (1×5 / 1×5 / 1×5*)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

Workout
Metcon
5 SETS*
AMRAP x 3 MINUTES
12 DB Goblet Squats (50/35)|(35/20)
8 Alt. DB Goblet Lunges
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)