Day 49

A. Squat

Front Squat

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (AMRAP) x 10 Minutes

10 Alternating OH Lunges (95/65) 

15 Abmat Sit-Ups 

40 Double-Unders

C. Pulls

Underhand Grip Bent Over Barbell Row (4 x 10)

Rest 90-120 seconds between sets. Heavy as possible.

D. Accessory Work

Hip Extension with rear-delt raise (3 x 12)

Rest 90-120 seconds between sets.