Monday 04/08
PART A - MAIN LIFT
EMOM x 9
Min 1: 3 Back Squats w/2 RIR
Min 2: 3 Drop Jump To Vertical Jump
Min 3: Rest
Week 2 Notes:
Increase load on Back Squats, maintain reps on Drop Jump.
PART B - ACCESSORIES
AMRAP x 8 Minute
6x Barbell Alt Reverse Lunges
8x Seated DB Arnold Press
10x Tall Kneeling Alt Plate Hallo's
Week 2 Notes:
Increase load across all movements
PART C - CONDITIONING
AMRAP 12
10/8 Calories
12 KB Swings
1,2,3…. Strict Chin Ups
Workout Flow:
10/8 calories, 12 KB Swings , 1 chin up, 10/8 calories, 12 KB Swings, 2 chin ups… continue in this fashion until time runs out on the clock.
