041822

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

B. Functional Bodybuilding
4 Rounds
3 Front Squats
(5 seconds down and 5 seconds up) start @ 5/10 RPE and build
Super Set w/
12 Deadlifts (Building to a heavy load)

3 Rounds
12 Goblet Deficit Reverse Lunges
Super Set w/
6-8 Nordic Curls

3 Rounds
15 Calf Raise @ X3X1
15 Tib Raises

C. Metcon (Time)
(19:00 cap)
3 Rounds
200m Run
12 Bar Facing Burpees
12 Squat Clean Thruster (95/65 (Rx+115/75)
-  Rest 2:00 between sets -

SCALES
200M RUN
- 18/15 Cal Bike
- 250m Row

BAR FACING BURPEES
- Burpees over the bar
- Burpees
- Burpees to Bench

SQUAT CLEAN THRUSTER
- Scale wt
- Use DBs