Gold With the Sequin

STRENGTH – Back Squat 6 sets of 1

Work at 97% of your 1 rep max.

METCON – AMRAP in 8 Minutes:

(ascending ladder by 1s)

Front Squats

Handstand Pushups

Every Minute on the Minute – perform 5 deadlifts.

Level 1 – 165/115, HSPU

Level 2 – 135, 95, HSPU

Level 3 – 95/65, pushups

Level 4, Goblet Squats (53/35), pushups, KB Deadlifts.