Workout:
Back Squat
Using the weight you ended the 20 rep squats with complete:
5 x 5 with a 3 second descent.
Metcon:
10 minute AMRAP
1 Wall Walk
30 Double Unders
20 Hollow Rocks
3 Wall Walks
30 Double Unders
20 Hollow Rocks
5 Wall Walk
…Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.
We’re going to be changing the workouts up a little bit.
There won’t be a lift everyday. Instead the lift will be built in to the metcon.
Why do I tell you this? So you can adjust the weight accordingly, and when some of you bitch about it which undoubtedly will happen, you will know to go heavy in the metcons.
Don’t worry, I can guarantee your fitness will not suffer by doing it this way.