Squat + AMRAP

Front Squat With Pause: 10 x 45lbs, 8 x 95lbs, 6 x 115lbs, 4 x 135lbs, 2 x 185lbs 1 x 225lbs, 1 x 245lbs 1 x 275lbs, 1 x 295lbs, 1 x 305lbsBarbell Thruster: 10 x 45lbs, 8 x 95lbs, 6 x 115lbs, 4 x 135lbs, 2 x 155lbs, 1 x 185lbs, 1 x 185lbs

8-Minute AMRAP

Wide grip Cable Row x 20 @ 100lbs

Dumbbell Pullover x 15 @ 40lbs

Close grip Cable Row x 20 @ 100lbs

9 rounds

8-Minute AMRAP

Body weight dips x 25

Biceps Curl: 25 x 50lbs

Overhead Tricep Extension: 25 x 50lbs

10.5 rounds: 

+ Glute-Ham Raise x 30

+ Crunch x 100

+ Walking Lunge x 400 metres

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s