Time to get those booty gains in!!!
Strength: Alt. E1.5MOMx10 (5 sets each)
4 Front Squat (75-75-80-85%)
10 Barbell Hack Squat (30-35% of 1RM FS)
Barbell Hack Squat Demo Video Here
Front squat should be manageable here. Adding in some hack squat to target a different part of the squat (more quads) as well as work a bit more mobility and to engage different kind of core strength. This shouldn’t be super heavy, but we are doing high volume so you should feel fatigued.
LeanFit: Alt. E1.5MOMx10 (5 Sets Each)
250m row sprint
10 DB Bench Press + 20 medball Russian twists
“History”
3 RFT- 12 Min Cap
18 Toes-to-Bar
50 Double Under
18 Deadlift (155/105)
FrameWork: Sub to Knees to elbow, 2:1 singles and RWAN on deads
LeanFit: Sub V-ups, 100 singles, 50’ db death march
Todays lesson is to learn how to scale properly. If you do not finish this workout, you have a 1 mile run cash-out as a penalty for not scaling correctly!
