Friday the 24th

Warm Up-

Three rounds:

10 Kang Squats

20 Bodyweight lunges

10 Incarcerated person get ups

then…

500m Row (or 50 bodyweight squats)

First-

Barbell Squats

Build up to your 3 Rep Max

Then…

5×5 BB Backsquats @ 3RM

Second-

2×5/side Barbell Forward Lunges @ 50% of your 3RM Backsquat max

(either do the math or just take a few pounds off 😉 )

then

2×5/side BB Reverse Lunges @ 50% of your 3RM Backsquat max

Finally

1×12 barbell only forward lunges

1×12 barbell only reverse lunges

Third-

Three Rounds

750m Row

20 Dumbell Burpee Deadlifts (35lbs)

20 Kettlebell Plank Drag Through

last…

three rounds

1 minute hollow hold

1 minute arch hold

:30 side plank hold left side

:30 side plank hold right side