Warm up:
2nd floor Run
10. Plate Squat Reach
16. Alternating Warrior Squat Reaches
5/side Perfect Stretch
10. I-Y-T
20 Banded Pull Aparts
Strength: 12-15 min
10 Front Squat @ 5.5/10 RPE
-Then-
6 Minutes (Every minute on the minute)
Min 1: 5 Front Squats @ 68-72% 1RM Front Squat
Min 2: 5 Front Squats @ 68-72% 1RM Front Squat
Min 3: 5 Front Squats @ 68-72% 1RM Front Squat
Min 4: 5 Front Squats @ 68-72% 1RM Front Squat
Min 5: 5 Front Squats @ 68-72% 1RM Front Squat
Min 6: 5 Front Squats @ 68-72% 1RM Front Squat
Scaled:
Double Dumbbell Squats
Metcon:
EMOM x 15
Min 1: 3 Deadlift + 3 Front Squats + 3 Lateral Burpee Bar (135/95)
Min 2: 50 Double unders or/ 100 Singles
Min 3: 10/8 Cal Bike
Scaled:
EMOM x 15
Min 1: 3 Double Dumbbell Deadlift + 3 Front Squats + 3 Lateral Burpee
Min 2: 50-100 Jumping jacks
Min 3: 8/6 or 10/8 Cal bike
Comments