151121 ~ You Go...I Go

Make Up Saturday

20 min to complete the following:

Monday: Every 90s x 12 Min Alternating (5 sets Backsquats, 4 Sets Ring Dips) a. Backsquat: 4 @ 77.5% Of       adjusted 1RM, b. 3-6 Strict Ring Dips + ME "L"Sit hold.

Wednesday: Every 90s x 3 min: Deadlift from 1"Defecit (Stand on 10 lb plates): 5 @ 65%, 3 @ 75%, 1 @ 85%

Thursday: Front Squat: EMOM x 3 min: 2 @ 70/80/90%  then... Shoulder Press: EMOM x 3 min: 2 @ 70/80/90%

Friday: 12 min to work up to 3RM Backsquat **Compare to 151030**

Conditioning:

"You Go....I Go"

*In teams of 2

20 minute AMRAP of:

30 Lateral Burpees over BB (partners alternate every 5 reps)
20 FR Lunges (95/65#)  (1 partner completes all 20 per round—teams alternate every round)
30 Ab-Mat Sit-ups (The other partner—who did not complete the lunges—completes all 30 per round)
20 Power Snatches (partners alternate every 5 reps)

Cash Out:

Pick 2 of your least mobile body parts, and work on mobility for a min of 10 min!

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