"Heavy Back Squat"

Comes in multiple colors.

Comes in multiple colors.

Today is the last day to order your Crunch apparel!!  Store closes at midnight, tonight.

Warm Up (EMOM for 9 Min):

  • 1) 40 sec. Jump Rope
  • 2) Plank Ups or Plank
  • 3) Lunges

Then...

  • Spiderman Complex

Strength (3 x 10):

  • Back Squat
    * Do 20-25 reps with empty bar, break into sets *
    * Work up to 80% of your 10RM from last week *
    * Do all 3 sets at the same weight *

Met-Con (For Time):

  • 400m Row
  • 30 DB Thruster (25#/15#)
  • 30 Pull Ups (KIP or Jump)
  • 30 Burpees
  • 400m Row
    * Squat to box if needed *