Strength:
10 Minutes (every minute on the minute)
Min 1: 1 Bench Press @60-65% 1RM Bench Press
Min 2: 1 Bench Press
Min 3: 1 Bench Press
Min 4: 1 Bench Press
Min 5: 1 Bench Press
Min 6: 1 Bench Press
Min 7: 1 Bench Press
Min 8: 1 Bench Press
Min 9: 1 Bench Press
Min 10: 1 Bench Press
*Start around 60-65% and build to a heavy single for the day.
Strength:
10 Back Rack Forward Stepping Lunge @7/10 RPE (5 each side)
8 Back Rack Forward Stepping Lunge @7.5/10 RPE (4 each side)
6 Back Rack Forward Stepping Lunge @8/10 RPE (3 each side)
4 Back Rack Forward Stepping Lunge @8.5/10 RPE (2 each side)
2 Back Rack Forward Stepping Lunge @9-10/10 RPE (1 each side)
Deadlifts:
10 Minutes (every minute on the minute)
Min 1: 1 Deadlift @60-65% 1RM Deadlift
Min 2: 1 Deadlift
Min 3: 1 Deadlift
Min 4: 1 Deadlift
Min 5: 1 Deadlift
Min 6: 1 Deadlift
Min 7: 1 Deadlift
Min 8: 1 Deadlift
Min 9: 1 Deadlift
Min 10: 1 Deadlift
*Start around 60-65% and build to a heavy single for the day
Metcon: 28min cap
3 Rounds
10 Sandbag Cleans (100/70)
100ft Sandbag Bearhug Carry (100/70)
-rest 90 seconds-
3 Rounds
1000m Bike Erg
500m Ski
-rest 90 seconds-
3 Rounds
25 Toes to bar
50ft Handstand Walk
Scaled:
3 Rounds
10 Sandbag Cleans (70/50)
100ft Sandbag Bearhug Carry (70/50)
-rest 90 seconds-
3 Rounds
750m Bike Erg
350m Ski
-rest 90 seconds-
3 Rounds
15 Toes to bar
25ft Handstand Walk
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