June 27, 2016

Monday

RX PROGRAM

WARM UP:

5 min emom

30 sec hold bottom of squat

30 sec dubs

STRENGTH:

Back squat

1X10@60%

1X8@70%

1X6@75%

1X4@80%

METCON:

21-15-9

DL 185/125

Box jumps

7 min cap

Rest 5 min

5 min of Burpees

ACCESSORY:

2X25 banded good mornings

3X10 bb roll out


MODWOD

WARM UP:

5 min emom

30 sec hold bottom of squat

30 sec dubs

STRENGTH:

Back squat

5 x 5

METCON:

15-12-9

DL 135/95

Box jumps

7 min cap

Rest 5 min

5 min of Burpees

ACCESSORY:

2X25 banded good mornings

3X10 bb roll out

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