Back Squat
Every :90 for 12:00
Complete a set 4-4-3-3-2-2-1-1
Metcon:
AMRAP 18
5 Burpee Pull-Ups
10 Alternating DB Squat Snatch 50/35
20/16 Calorie Row
1:00 Rest
COMPETITORS EXTRA:
AMRAP 4
Max Distance Front Rack Lunge Steps 50/35s
ATHLETES NOTE:
The Rest is simply there to allow you to bring some intensity on the Row. Without the rest, it would be better to almost ignore the Row to avoid your Pull diminishing across the AMRAP on the Burpee PU and DB Snatch.
Bodybuilding Workout: Abs & Chest
- Hanging Leg Raises – 4 sets x 30 reps
- Incline Bench Presses – 4 sets x 8-10 reps
- Slam-Ball Crunches – 4 sets x 30 reps
- Flat Bench Presses – 4 sets x 8-10 reps
- Ab-mat or GHD Situps – 4 sets x 30 reps
- Cable Crossovers FST-7 – 7 sets x 8-10 reps