Warm Up: (10 mins)
Upper and lower body lift prep
Mobility
Squat therapy
STRENGTH: (25 MINS)
PRESS 5 x 5 @ heaviest weight with 3 mins rest btwn sets
WORK: (25 MIN CAP)
For time:
50 Back Squats (95/75)
50 GHD Sit Ups
50 Back Squats (75/55)
50 GHD Back Extensions
50 Back Squats (55/35)
50 GHD Sit Ups
*use tires for GHD*
Rx2: Regular Sit Ups and Superman back extensions
Rx3: Options are Rx weight but 25 reps for all mvmts OR modified weights, no ghd mvmts @ 50 reps
SCALE THIS WORKOUT APPROPRIATELY, if necessary scale mid workout if you are not going to hit the time cap. We do not want anyone capping this one out.
SILVERS:
BENCH PRESS 5 x 5
WORK:
3 RFT
20 Goblet/plate squats
10 Hollow body holds
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