Tuesday- June 16th

Weekly Warm-Up: 10 Minute AMRAP

+ Today's Warm-up Movements:

*Russian Baby Makers x 10

*Get going on Back Squats

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

(goal is to use these two sets to find a 10-RM)

B.“Escape from Wonderland”

3 Rounds for time:

75 Double Unders (150 Single Unders)

50 Air Squats

25/18 Calorie Row

C. Buy-Out

Quad Smash x 2:00 each

Pigeon Stretch x 1:00 each