MONDAY-SQUAT-LOWER BODY
Strength
Whenever you see the word TEMPO before an exercise without a specific tempo to use, just assume its a slow 2-3 seconds descending/ 2-3 seconds ascending, total of a 4-6 second rep.
Tempo Back Squat (4×5)
4 sets, 5 reps
-RPE 8
-Rest 1-2 minutes between sets
-RPE 8
-Rest 1-2 minutes between sets
Conditioning
Metcon (Time)
Complete as fast as possible
10 Barbell Thrusters
10 Alternating Overhead Lunges
30/20 Calories Air Bike
10 Barbell Thrusters
10 Alternating Front Rack Lunges
20/14 Calories Air Bike
10 Barbell Thrusters
10 Alternating Back Rack Lunges
10/7 Calories Air Bike
10 Barbell Thrusters
10 Alternating Overhead Lunges
30/20 Calories Air Bike
10 Barbell Thrusters
10 Alternating Front Rack Lunges
20/14 Calories Air Bike
10 Barbell Thrusters
10 Alternating Back Rack Lunges
10/7 Calories Air Bike
RX women: 65#
RX men: 95#
Skill/Accessory
Deficit Split Squat (3×10/10)
Use Kettlebell in Goblet Hold
3 sets, 10 reps each side
-RPE 8
-Rest 1 minute between sets
3 sets, 10 reps each side
-RPE 8
-Rest 1 minute between sets