Tue. Nov 8, 2016

MES

Warm-up

In partners,
2x
200m run while partner performs max reps wallballs
*Mash lower body

Weightlifting

Back Squat

6x4 Heavy
*+10lbs from last week
*Same weight across all working sets

ACCESSORY WORK

Metcon (No Measure)

2x
100ft Back Racked carry (down and back, meaning they have to turn around with the weight on their backs)
@1rm Backsquat weight +10%

-then
5min AMRAP:
*Holding slam ball entire time
10 Slam ball
5 burpee box jump (20inch)
**Break the ball!!

Hip Circle/Banded side steps until Butt-Swole