Wednesday 10/11/2023

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Strength
Back Squat:
- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

WOD
"Beat Bobby Flay"
AMRAP 15 Minutes
20 Deadlifts 115#/80#
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans 115#/80#

Tuesday 08/01/2023

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WOD
"Optimus Prime"
AMRAP 20 Minutes
400ft Shuttle Run (16x25ft)
100ft Walking Lunge
25ft Handstand Walk 

Strength 1
Barbell Curl 21's
3 sets: 21 reps – RPE 8

*Rest 1:00-1:30 b/t sets