21
Jul

Monday 7/22/19

By: 321go Leave a Comment

Strength

Back Squat (5×3 (20X1))

-Rest at Least 2:00 b/t Sets-

*Week 3 of Squat Cycle. Heavier than the previous week’s 5×3.

Workout

“Whole Nine Yards”

AMRAP 9′:

9 Overhead Squats (95/65*)
9 Bar-Facing Burpees

*Scale to a light-moderate weight that you can keep unbroken for all rounds. Goal is 6+ rounds, can you get 9?

Cool Down

FOR RECOVERY
5:00 Slow Pedal on Bike or 5:00 Walk

19
Jul

Saturday 7/20/19

By: 321go Leave a Comment

Workout

“Melt With You”

FOR TIME (20′ HARD CAP):

1 Mile Run (as 4x400m) OR 2000m Row

into…

40-30-20
Pull-Ups
Push-Ups*

*Hand Release Optional