עמית ושק חול

STRENGTH
Back Rack Reverse Lunges, Front Leg Elevated On 20kg Plate
*Start with both legs on plate, then one leg lunges back

Alternating
5 x 20
(10/10 Each Leg)
Increasing weights, build to a heavy set

METCON
Every 1:30 x 4
200m Run
9/12/15 Air Squats

Stick with the same reps throughout

ACCESSORIES
With a partner, you-go-I-go:
(With Empty Barbell)
60/70/80 Barbell Curls
60/70/80 Tricep Overhead Extensions
60/70/80 Strict Presses

Reps are for each partner
No less than 10 reps per set, go for big sets
Time Cap: 15:00