Athletes have the option to build in weight or stay at the same challenging weight for all 3 sets.
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
Silverback Primer
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200′ Single Kettlebell Farmers Carry
Add weight from last week if you are able to. Priority is still quality of movement vs weight.
Back Squat
Build to a heavy set of 5
Movement prep
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
*Build to a heavy set of 5 after 1 rep @ 90%
Body Armor
3 Giant Sets:
14 Front Rack Step Back Lunges
21 Glute Bridges
Rest 3 Minutes Between Sets
*Lunges – You may build in weight or stay at same weight across. Choose a weight you can complete all 12 reps without dropping barbell.
“Taco Bell”
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