April 15h, 2019

Part A and B repeat each week. Track these metrics for progress

A. Back Squats
3 sets of 9 reps

B. Rear-Foot Elevated Split Squats (see video demo)
3 sets of 10 reps (per leg)
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option

C. AMRAP 5 min (Rest 3 min) x 4 Rounds:

Row 40/30 Cals (male/female)
Squat Cleans x 9-7-5-3 (decrease 2 reps and add weight each round)
12 GHD or Decline Sit-ups
12 Hanging Oblique Knee Raises
Max Goblet Squats in remaining time

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