Warm-up:
10 Cal machine
20 90/90 Switches
10. Plate Squat Reach
5/side Perfect Stretch
2 sets
10 Alternating Jumping lunges
10 Jumping Airsquats
10 Kettlebell Swings
(Wrist Prep)
Strength: E2MOM x 3
3 sets of 4 1 1/4 Front Squats @ 50-55% 1RM Squats
Them EMOM x 7
1 Front Squat 70-80%1RM Squat
Metcon:
30-20-10 (13 min cap) Alternating Front Rack Reverse lunges (95/65)
Alternating Dumbbell Power Snatches
Calorie Row / Calorie Ski / Calorie Bike
Air runner 400/250/150m
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