031422

Warm-up
3 Rounds
10 Fire hydrants (each side)
0:10 Knees over toe Pulse Lunge (each side)
15 Clams from the bridge

A. Back Squat
Build to a 10RM, then 10 @ 90%, 10+ @ 85%
*You must go to fatigue on the 10RM.  Get a spotter.
**Build heavier than last week.
***Lockout to build strength. Don't lock out to build muscle.

B. Functional Bodybuilding
4 Rounds
10 - 12 Goblet Cyclist Squats @ 30X1
8 - 10 RDLs @ 30X1

3 Rounds
50' DB Walking Lunges
10 - 12 Weighted Back Ext @ 30X1

3 Rounds
15 Calf Raise @ X3X1
15 Tib Raises

C. Metcon (Time)
*Partner WOD (Relay Style) 20 min Cap
12 Rounds
75m Row
15 Wall balls (25/20)
5 Deadlifts (275/185)