12 Min AMRAP
12 cal Assault Bike
9 Supine Rows
6 Thruster 135/93
3 Muscle up
If you’ve never done a 20 rep back squat program you are in for a treat! You would be hard pressed to find a more efficient way to get stronger, fitter and mentally tougher, than this 20 rep program will do for you, the cycle will go for 9 weeks, and if you stick with it you will impress yourself by the end of it.
Make sure you understand what you’re expected to do, and PLEASE ask questions.
Power Snatch 2RM
20 REP BACK SQUAT PROGRESSION 1 x 20
Mobility: Lazy splits 4 minutes banded shoulder stretch 2/side