Monday, June 29th 2020

Gym Workout
Back Squat 3-6-12
3 reps @ 103% of 10RM
6 reps @ 96% of 10RM
12 reps @ 88% of 10RM

“Laces Out”
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)
Fit: Burpee Pullups, 95/65
Dyn: Ring Row/Pushups, 75/55

Home Workout
“Laces Out”[HOME]
AMRAP 18:
6 Strict Pull-ups
9 Single Dumbbell Push Presses
15 Single Dumbbell Deadlifts
21 Jumping Air Squats

*Switch Arms every 5 reps
*Can sub 12 bent over rows (6 per arm) for Strict Pull-ups
*If you have 2 Dumbbells, use two for push press and deadlifts

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