Strength:
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
10 Front Foot Elevated Double Dumbbell Bulgarian Split Squats (5 each side) @ 8-9/10 RPE + 7 Double Dumbbell Jump Squats
*Jump AS HIGH AS YOU CAN for Jump Squats
**Rest 2 minutes between sets.
Strength:
5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE
5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE
5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE
5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL @ 6-7/10 RPE
5 Clean Pull @ 90-95% 1RM Clean + 7 Toe Elevated Tempo RDL@ 6-7/10 RPE
*Rest 2 minutes between sets.
**5th set is optional.
Metcon: (17 min cap)
10-20-30-40
Unbroken Kettlebell Swings (53/35)
40-30-20-10
Toes to Bar
*200m Run after each round
Scaled: 7-14-21-28
Unbroken Kettlebell Swings (53/35)
28-21-14-7
Toes to Bar
*200m Run after each round
Comments