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Tuesday 6/13/23

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SUPERSET: Back Squat & Strict Pull Ups (20:00)
A) Back Squat 4×5 @ 76% – 81% (RIR 4-5)
B) Strict Weighted Pull Ups 4x 5, 6, 8, 8
*Goal is to warm up to a heavy set of 5, back off the weight 10% and do it for 6, back off the weight 10% and do it for 8)
METCON:
AMRAP 16:
10 DB Goblet Squat (RX: 50/35) (ADV: Single Arm DB Overhead Squat (5 each Arm)
3 Bar Muscle Ups
25′ Single DB Walking Lunge (RX: 50/35)
*Rest :30
OPTIONAL ADDITIONAL WORK:
A) Every 3:00 x 5
5-12 Chest to Bar Pull Ups + 10 Pistols + Steady Bike for Remaining Time
B) Banded Mobility and Soft Tissue Work 20:00

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