Wednesday- October 24th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Quad Pulls *Inchworm x 10

*WARM UP YOUR SQUAT, BENCH PRESS, AND DEADLIFT TO AT LEAST 70%

A. “Slot Machine”

Teams of 3 (divide work however you choose)

AMRAP 7:00

50 Back Squats (135/95) *Scaled weight option : (115/80)

50 Back Squats (185/135) (135/95)

AMRAP Back Squats (225/155) (155/105)

rest 3 minutes

AMRAP 7:00

50 Bench Press (135/95) (95/65)

50 Bench Press (155/105) (115/80)

AMRAP Bench Press (185/115) (135/95)

rest 3 minutes

AMRAP 7:00

50 Deadlifts (185/135) (135/95)

50 Deadlifts (225/155) (155/105)

AMRAP Deadlifts (275/185) (185/135)

Score is total reps at final bars.

C. Buy-out

Single-leg Hip Bridge x 15 each @30X1 2 Minutes of foam rolling wherever you need it: Low back, pec, quad, etc.