Strength
Barbell box squat
5×5 increasing
*Set box/bench below parallel
RX
AMRAP in 20:00 (ladder style):
3 Pull up
3 Front squat (135,95)
5/4 Calorie row
6 Pull up
6 Front squat (135,95)
10/8 Calorie row
9 Pull up
9 Front squat (135,95)
15/12 Calorie row
12 Pull up
12 Front squat (135,95)
20/16 Calorie row
…etc.
*Reset monitor
RX+
AMRAP in 20:00 (ladder style):
1 Bar muscle up
3 Front squat (155,105)
5/4 Calorie row
2 Bar muscle up
6 Front squat (155,105)
10/8 Calorie row
3 Bar muscle up
9 Front squat (155,105)
15/12 Calorie row
4 Bar muscle up
12 Front squat (155,105)
20/16 Calorie row
…etc.
*Reset monitor
