Tue. Nov 15, 2016

MES

Warm-up

In Partners-
1-10 cal assault bike
2-Duck walk while partner bikes
Switch
1-10 Cal
2-Lunge n twist
Switch
1-10 cal
2-Inch Worm
Switch
*Mash Lower Body

Weightlifting

Back Squat 

Back Squat
7x2 Heavy
*+10lbs from last week
*Same weight across all working sets

ACCESSORY WORK

Metcon (No Measure)

2x
30 Seconds Back Racked step-ups
@1rm Back Squat +10%
**NO Higher than 45lb plate. Scale height as needed

-then
5 Min AMRAP:
5 Max height DB Jump Squats AHAP
3 Athletic Burpee Box Jumps, to Max height while maintaining posture and position.

Hip Circle side steps/banded side steps, banded forward/backward walk until the biscuits are burnt