COMPETITORS 6.22.15

WARMUP:
Outlaw Connectivity

A. STRENGTH/HYPERTROPHY (3 parts)
Back Squat
Find your 20 rep max.
LBBS
-“If you know your previous 20 rm low bar back squat attempt a weight near this number, if you do not know your 20rm then try around 65-70% of 1rm. It should be a weight that you think you could do 10-12 reps but you hang on and grind out 20 reps instead.

– warm up with just sets of 5
then
B. SUMO Deadlifts – with bands
5×5 – add weight each set – last set should be to failure
then
C. BB Good Mornings
3 x 8-12 reps – add weight each set

D. METCON
”VAGABOND”
AMRAP 7
3-6-9-12-15-18-21…
Burpees
Thrusters (95,65)

E. ENDURANCE
10 rounds
20 Calorie Row
Rest 1 Minute

Record slowest and Fastest rounds

Post your results to the Whiteboard.

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