Tue. Dec 13, 2016

ME Lower

Warm-up

500m Row
3x10 Pole squats 5 casual speed, 5 paused
*Mash Low back/Glutes/Quads

Pause Squat

Pause Squats
3x3 AHAP
1xAMRAP @90% -Regular squat
*2 Count pause
*After establishing heaviest set of 3, use the same weight across all three sets.

-OR-

Block Pulls

3x3 AHAP
1xAMRAP @80% -Regular Deadlift
*Block height 2 inches below knees

Metcon

2x
5 min Window:
3 Rounds
10 Goblet Squat AHAP
16 Speed Skaters https://youtu.be/EkESodXYDRM
With Remaining time:
Max reps Power Clean @bodyweight
Rest 1:1

**1 hour class only does this once

ACCESSORY WORK

30 Side Crunches (each side)
-this confident, happy gentleman will demonstrate https://youtu.be/CMJA332bfs0