Monday, June 19, 2023

Back Squat - Metcon

Monday, June 19, 2023

Air Force Academy Fitness and Sports Center


Warm Up

Hip Hammy Flow

Back Squat

3x3x176# (80 kg)

Core Work

Reverse Hyperextensions - 3x12x50#

GHD Hip Extensions - 2x8

GHD Sit-ups - 5-4-3

Pull-ups - 2-1-1


4 Rounds
15 cal ski erg
5 push-ups
12 KGS (26#)

The fitness center on base is nice, but not as nice as some other bases I have been on.  Small functional fitness area, racquetball court converted into a spin room, lap pool, main weightlifting room with machines and fee weights, cardio equipment was upstairs.  The functional fitness area had rouge rig and squat stands, GHD, Reverse Hyper, jerk boxes, wall balls, slam balls and kettlebells.  The had Rogue IWF kg bumpers and Uesaka change plates.  Overall, a nice facility.

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