Happy Monday everyone!
This is week 4 of the current cycle... after this we will have a reload week!
Hang in there with the volume, we know the legs have been putting in some work!
Don't forget our focus is building stamina not only conditioning wise but strength wise and we still can't stress how important RECOVERY is.
Make sure you are getting quality sleep, getting adequate amounts of protein and listening to your body!
Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 69% of 3-Rep Back Squat
Conditioning
"Hot Sauce"
Part 1 AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats 75/55
Rest 3:00
Part 2 AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats 95/65
Rest 3:00
Part 3 AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52/38 kg
RX+ does part 4
Rest 3:00
Part 4 AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats 135/95
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