BACK SQUAT
Weightlifting
Back Squat (1×3)
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
20/18 Cal Row
20 SA KB SDHP (switch every 5 reps) 24/16KG
20 KB Curtsy Lunges
20/18 Cal Row
20 SA KB SDHP (switch every 5 reps) 24/16KG
20 KB Curtsy Lunges
Warm up sets have been included.
5 reps @ 40{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 5 @ 50{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 3 @ 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 3 @70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 3 @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 3 @ 85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 3+ @ 90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
Rest less between earlier sets and longer between your working sets
If you finish early work through the following accessory work:
10 Single leg deadlift with reach 5 e / leg
20-30 second Reverse Plank hold