051622

A. Back Squat
15-12-10-10-10

* You can go off of feel or percentages but you must get a spotter. No bailing.
**Go (10lb / 5lb) heavier than last week.

B. Functional Bodybuilding
4 Rounds
A1: 8-12 Bulgarian Split Squats @ 30X1
A2: 8-10 Banded Sumo Deadlifts @ 40X1

3 Rounds
B1: 12 Assisted DB Step Up (each leg) (stepping foot remains on box/bench)
B2: 12 GHD Back Ext

3 Rounds
C1: 15 Banded Goblet Sissy Squats
C2: 15 BB Good mornings

C. Metcon (Time)
4 Rounds (15 min Cap)
20 KB DL (70/53)
16 Eye level KBS
12 Goblet Squats
8 Toes to Bar
Run to cone and back

SCALES
KB MOVEMENTS
- Scale reps (16,12,8)
- Scale wt

TOES TO BAR
- 4 Reps
- Knees to Elbow
- 12 Toes to Rig or MB GHD SU

C. Extra Credit
1 mile run
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