Workout of the Day
AMRAP in 20 minutes
400m run
20 push press
200m run
40 back squats
Your barbell should be on the lighter side today. You’ll want to be able to do big sets of push press, big sets of back squats and also easily and safely get the bar from the ground and to your back for your back squats. We won’t be using racks for these squats so practice the transition from the front rack to the back rack with your bar before the workout starts so that you are comfortable with it.
standard: 75/55 lb.
rx: 95/65 lb.
sport: 115/85 lb.
STRENGTH
4-5 rounds not for time
All movements AHAP w/2 KB’s or DB’s
4 step ups L
4 step ups R
8 WALKING lunge steps
4 step ups L
4 step ups R
Rest while partner(s) work or 2+ minutes between rounds
3-4 rounds not for time
20 alternating DB hammer curls (AHAP)
max set empty barbell curls
Rest while partner(s) work or 2+ minutes between rounds
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