WEDNESDAY // 5.12.2021 OPEN PREP Silverback Primer 3 Sets Fo | CompTrain Individuals

WEDNESDAY // 5.12.2021

OPEN PREP

Silverback Primer
3 Sets For Quality:
8 Tempo Goblet Squats
1:00 Plank Hold
10 Alternating Box Step-Ups



On the 0:00… Positions: Part A
On the 2:00 x 3 Rounds:
12 Barbell Front Rack Reverse Lunges (6 each leg)



On the 8:00… Positions: Part B
On the 2:00 x 3 Rounds:
12 Double Dumbbell Bulgarian Split Squats (6 each leg)



“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs @wallball(20/14)
12 Deadlifts @weight(185/135)
12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
Buy-In: 35 Wallballs @wallball(20/14)
9 Deadlifts @weight(225/155)
9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
Buy-In: 20 Wallballs @wallball(20/14)
6 Deadlifts @weight(275/185)
6 Lateral Barbell Burpees

KILOS:
Wallball- (
9/6)
Deadlift- (84/61)(102.5/70)(124/84)