Tue. Nov 29, 2016

MES

Warm-up

30 second rounds
Mtn CLimber
Jumping Squats
-then
Tabata alternating (4minutes)
Hollow
Superman

Weightlifting

Reverse Band Squats 

“Future Squats”
3rm Squat
1xAMRAP @90%
1xAMRAP @80%

-OR

Deadlift vs Chains 

“Deadlift Chain Gang”
80%x3
Then add chains
3x3
*Work up to 80% deadlift for 3 reps.
*Then add chains for the 3x3. Add chains every set.
*Chains are placed over the middle of the bar, in between your hands.

ACCESSORY WORK

Metcon (No Measure)

Buy-in, 1 minute max reps squat @50% of 3rm.
2 Rounds
32 KB Swings AHAP
16 lateral low box jump-overs (20/16)
-Rest 1:1

-then
3x
20 Weighted Good morning (plate held at chest)
10 (each), 5 second hold, Lateral plank leg raise, pigeon toed