Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Back Squat 5RM Re-Test
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight to begin the 15:00 max out 5 rep record attempts.
Back Squat x 5rm (15:00 time cap)
Post scores to comments.
“Banjo Legs”
For time versus a 15:00 time cap
Row 50/35kcal
10-9-8-7-6-5-4-3-2-1 reps of
Medicine Ball Cleans
Push-ups
Row 50/35kcal
Post scores to comments.
245
9:58 Rx
Back Squat: 150×5
Banjo Legs: 16:17 Rx
Backsquat: 245 x 5
Banjo legs: 10-9-8-7-6-5-4-3-2-1 + 15 kcal Only.
Back squat: 245 x 5
Banjo legs: 15:00 RX (15 kcal)