Mon Sep 26 "Home Plate"

Workout of the day

1) Back Squats: 3-4 Sets x 3-5 Reps @ 70-75% of 1RM with 4-5s Isometric (pause below parallel)

6 Minute AMRAP Number 2:
1000/800m Row
12 Front Squats
Max Reps Burpee to 6” Target

6 Minute AMRAP Number 4:
1000/800m Row
12 Front Squats
Max Reps Burpee Box-Jumps @ 24/20

2) “Home Plate”

6 Minute AMRAP Number 1:
1000/800m Row
12 Front Squats @ 155/105
Max Reps Bar-Facing Burpees

6 Minute AMRAP Number 3:
1000/800m Row
12 Front Squats
Max Reps Burpee Pull-ups

1) Building on last week’s weights, try to maintain tension during the pause below parallel (or stop before YOUR rock bottom) and stand up quickly to finish

2) You read that right - no rest between AMRAPs. Rows should be ~4 minutes or less, front squats unbroken, then you should have 60s+ on some form or burpees. Sub front squats for goblet squats, and replace any burpee movement with burpees on the spot