20
Aug
Heavy Cindy
SKILL – Deadlifts – discuss bracing before each lift.
STRENGTH – Back Squat
5 reps at 75%
3 reps at 85%
1 plus reps at 95%
METCON – AMRAP in 20 Minutes:
5 Pullups
10 Pushups
15 Air Squats
After every 3 rounds perform 3 Deadlifts (challenge yourself on weight, but make sure you are able to brace your core before each lift even if you are breathing heavy)
Level 1 – 275/185
Level 2 – 225/155
Level 3 – 155/105, Scale the AMRAP to 3 pull-ups (scaled if necessary), 6 pushups, 9 air squats
Level 4 – KB Deadlifts, 5 Ring Rows, 10 scaled pushups, 15 Air squats