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MONDAY 12.02.19

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QOTD: What was the last thing you bought online?

 

A.) AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (70/50)

B.) Back Squat Waves

PERFORM BEFORE OR AFTER CLASS!

Percentages based off of last week’s 5-Rep Heavy.

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

C.) Body Armor

PERFORM BEFORE OR AFTER CLASS!

3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*

Rest 2 Minutes Between Sets