Monday December 1st

Monday

A. Every 1:30 x 6 (week 1 of 6)

Odd Sets - 6/6 Deficit back rack lunges

Even Sets - 6 No Lockout Front Squats

Both at the same weight

Notes: Complete 3 sets of each, alternating every :90 between lunges and squats. The goal is for both to be at the same weight and we will progress in squat varaitons each week.

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. The goal with the font squats is time under tension, never locking out knees or hips out at the top of each rep.

B. For Time:

3 Rounds

10 Front Squats (135,95)

10 Pull Ups

600m Run

3 Rounds:

10 Dumbbell Bench(50,35)

10 Deadlifts