12.3.20

Max Effort Lower Body Day

Strength: 
- Sumo DL 
- 1 1/4 Back Squats @ 50-60% 1 RM - 3x3

Core/Abs:
1-2-3-4-5-6-7-6-5-4-3-2-1
Hollow Rocks
V-Ups

Metcon: 
3 Rounds
1 Min Cal Row
1 Min Back Squat 
1 Min Rest
Rx:
Rnd 1: 70/50kg
Rnd 2: 80/55kg
Rnd 3: 90/60kg
Advanced
Rnd 1: 50/35kg
Rnd 2: 60/40kg
Rnd 3: 70/45kg
Rookies:
Rnd 1: 30/25kg
Rnd 2: 40/30kg
Rnd 3: 50/35kg