Friday
Warm-up
Warm-up
2 ROUNDS…
5 Narrow Stance Squats
5 Regular Stance Squats
5 Wide Stance Squats
(2nd Round w/ WB in Front Rack)
5 Narrow Stance Squats
5 Regular Stance Squats
5 Wide Stance Squats
(2nd Round w/ WB in Front Rack)
2 ROUNDS…
30s Bike
10 Alternating Groiners
5 Bootstrappers
1 ROUND…
5 Tempo Back Squat (32X1)
Strength
Back Squat ( Heavy 1-Rep)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
12/10 Cal Bike
30 Wall Balls (20/14)|(14/10)
12/10 Cal Bike
30 Wall Balls (20/14)|(14/10)
(Score is Time)
KG WB: (9/6)|(6/5)
Build to a Heavy 1-Rep Back Squat
Week 9 of 9
(Score is Weight)