Weightlifting
Back Squat 12-12-12-12
40-45-50-55%
Ring Dips. Preform between squat sets. Each set should be half of your max reps. Ex. If you can do 8 strict ring dips do 4 reps each superset.
Metcon
20-18-16
KBS and Push ups
14-12-10
Kettlebell snatch and burpees
8-6-4
KB SDHP and plate-weighted push ups
*Finish one couplet before moving to the next.
*RX Kettlebell 53/35
*RX Plates for weighted pushups 25/10. Plate rests on shoulder blades NOT lower back.
Scale – box push ups
Scale weight of KB
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