[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Back Squats (20 Minutes)
3 Sets of 3 Reps at 10-20lbs heavier than last week (this should be close to 90% of 1RM)
During warm up sets perform 5 Seated Box Jumps increasing height each set
B: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP X 2
8 KB Reverse Lunges (R/B)
8 Heel Elevated Goblet Squats (R/B)
8 Handstand Push Ups
-rest 2 minutes between AMRAPs-