tuesday

Warm-up

AMRAP x 6 MINUTES
8 Plate G2OH
6 Lunges
50FT Plate Waiter Walk (25’ R/25’ L)*

Strength

Wendler Cycle Week 4
Back Squat
Use 90% of 1rm as base number to go off of
5 reps @40%
5 reps @50%
5 reps @60%

Metcon

AMRAP x 20 MINUTES
15/10 Calorie Bike
:30 OH Plate Hold (45/25)
200m jog
20 Step-ups (24/20)
:30 Right Side Plank
:30 Left Side Plank
1:00 Plank on Elbows​

(Score is Rounds + Reps)

At-home metcon

FOR TIME
25 DB Push Press
35 Burpees
25 Push Press
400m Run
25 Push Press
35 Burpees
25 DB Push Press

(Score is Time)