Strength + MetCon
Strength + MetCon
Back Squat (Weight)
Back Squat:
Warmup Sets: 5(40%) – 5(50%) – 3(60%)
Working Sets: 3(80%) – 3(85%) – 3(90%)
Warmup Sets: 5(40%) – 5(50%) – 3(60%)
Working Sets: 3(80%) – 3(85%) – 3(90%)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
100m Farmers Carry (53/35)
15 Box Jumps (24/20)
10 Overhead Plate Walking Lunges (45/25)
5 Toes to Bar
Warm-up
Accessory Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 3×10 Floor Press
– 3×10 Hammer Curls
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 3×10 Floor Press
– 3×10 Hammer Curls
