Wednesday Oct 26

10RM Back Squat

Warm Up

Movement Prep/Activation and Increasing Heart Rate

3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)

Workout Prep
3 sets:
3 Deadlifts (build in weight)
1 Wall Walk

Strength

Back Squat

10RM 

-into-

2 x Drop Sets

Workout

RX
2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts 100/70 Kg
1-2-3-4-5… Wall Walks
-Rest 3:00 between sets-

** Scoring is total reps within each Amrap. For example, 10 dl + 5 wall walks = 45 reps **

SC
2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts 80/55 Kg
1-2-3-4-5… Wall Walks (half way)
Rest 3:00 between sets


FIT
2 sets
5:00 Amrap
2-4-6-8-10… Dumbbell Deadlifts (light)
10-20-30-40-50ft….Bear Crawl
Rest 3:00 between sets

Cooldown

1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)

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