Back Squat
1x5 @ 60% 1-Rep
3x5 @ 65% 1-Rep
Then
Bench Press
1 x 3 @ 70% 1-Rep
1 x 3 @ 80% 1-Rep
1 x 3 @ 90% 1-Rep
Then
AMRAP 7 Minutes
15/12 Cal Row
6 Thrusters (95/65)
-Rest 2 Minutes-
AMRAP 7 Minutes
15/12 Cal Row
9 Burpees Over Erg
Warm-up for the following. 25 Minute AMRAP: 10 Pull-ups 20 Push-ups 30 Air Squats On the… 0:00 – Run 200 Meters 5:00 – Run 200 Meters...
Barbell Complex Complete the following 5 - Bent Over Row 5 - Deadlift 5 - Hang Clean 5 - Thruster or Front Squat Complete the above 5...
Super Set the following 5-5-5-5-5 Dumbbell Bench Press 5 x 10 Dumbbell Bicep Curls Then Teams of 2 - All Work Is Split AMRAP - 28 Minutes...
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