Warm-up: (10 min)
20/ 90/90 Hipswitch
10 Cat cows
10 Firehydrants
5/side WGS
10 Sprawls
10 alternating reverse lunges
10 Jumping Airsquats
wrist prep
Strength: WEEK 7 1 set every 3 min
4x8 Tempo backsquats 50-60%1RM
Metcon: 3rds for time 15 min cap
30 Single DB Alt Reverse Lunge (L+R=2) (50/35)
30 Alternating DB Snatch
2rd floor DB Run (BEFORE RAMP GOING TO 3RD)
DONT DROP THE DUMBBELL OVERHEAD WHILE RUNNING BE MINDFUL OF YOUR SURROUNDINGS
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