Strength + MetCon
Strength + MetCon
Back Squat (Weight)
Back Squat:
Warmup Sets: 5(40%) – 5(50%) – 3(60%)
Working Sets: 5(75%) – 3(85%) – 1+(95%)
Warmup Sets: 5(40%) – 5(50%) – 3(60%)
Working Sets: 5(75%) – 3(85%) – 1+(95%)
Metcon (Time)
5 rounds for Time:
25 Double Unders
10/9 Cal Row
10 Box Jump Overs
8 ALT DB Shoulder to Over Head (50/35)
25 Double Unders
10/9 Cal Row
10 Box Jump Overs
8 ALT DB Shoulder to Over Head (50/35)
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)
– 100 Banded Pull Apart
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring)
– 100 Banded Pull Apart
