Posted on Nov 24, 2013

1. Squats

Back squat 1×10 then 4×5 (add weight each set working to a heavy set of 10 then 5)

Total 100 Knee banded hip thrusts between sets.

NO more than 2 minutes rest between sets.

2. Met-con

AMRAP in 8 minutes

10 Toes to bar
10 DB Push Press (20/15kg)
10 Jumping lunges

Post scores to Beyond the Whiteboard.

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