050222

A. Back Squat
15@ 50%
12@ 60%
10@ 70%
10@ 75%
10@ 80%

* You can go off of feel or percentages but you must get a spotter. No bailing.

B. Functional Bodybuilding
3 Rounds
10-12 Bulgarian Split Squats @ 30X1 (each leg)
super set w/
6-8 RDLs  @ 30X1

3 Rounds
12-15 Goblet 3/4 Cyclist Squat @ 30X1
super set w/
10-12
Banded Sumo Deadlifts

3 Rounds
15-20
Calf raises off of a 45lb plate @ 02X1
super se w/
20 MB Straight leg calf hops

C. Metcon (Reps)
4 Rounds

(1:00)
10 Deadlifts (185/125) (Rx+ 255 /175)
*Max DB Walking Lunges (35's / 25's)
(0:30)
REST

4 Rounds
(1:00)
10 Deadlifts (185/125) (Rx+ 255 /175)
*Max Wall Balls (20/14)

(0:30)
REST

4 Rounds
(1:00)
10 Deadlifts (185/125) (Rx+ 255 /175)
*Max Box Jumps (24/20)

(0:30)
REST

SCALES
DEADLIFTS
- Scale wt
- 15 KB DL

WALKING LUNGES
- scale wt
- body wt

WALL BALLS
- Scale wt
- MB Jump Squats

BOX JUMPS
- jump to a lower platform
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