- PVC or training bar or empty bar for warm-up
- Barbell and plates
- Squat Rack



2 Rounds

3 x 10 x Monster Walk 10 x squat
30 x Rubber Band Pull-apart
10 x Jumping Good Morning
6 x Down Dog to Spidey

6 x 1 11/19/2021 - Fitness A

Max Effort Sq


15 minutes to find your 1 RM Back Squat
after resting to full recovery,

then reduce weight by 10% and perform 1 set of 2-3 reps


3-5  times thru, increasing load (try to find max load for this many reps)

10 x Heels Elevated Goblet Cyclist Squat
20 x Stalking Lunge
20 x Seated Banded Abduction

got time?
Do this for abs:
as many sets as you can stand

20 x Weaving Plate Pass
15 x Upper Hollow Crunches
20 x Lateral V-Up (10 each side)

Add Score


Nancy Giacone

Nancy Giacone 2 months ago / Reply

11/19/2021 - Fitness A: 190 lbs

Luisa Angon Gonzalez 2 months ago / Reply

11/19/2021 - Fitness A: 210.0 lbs
Notes: 2 attempts for 215#

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.