Strength + MetCon
Strength + MetCon
Back Squat (Weight)
Warm Up Set: 5 @ 45% – 3 @ 55% – 3 @ 65%
Working Set: 5 @ 75% – 3 @ 85% – 1+ @ 95%
Working Set: 5 @ 75% – 3 @ 85% – 1+ @ 95%
Metcon (2 Rounds for reps)
6min AMRAP
100m Run
3 Kettlebell Swings 53/35
5 Goblet Squats 53/35
– Rest 2mins –
6min AMRAP
200m Run
4 Alt. Kettlebell Snatches 53/35
6 Front Rack Lunges 53/35
LvL 3: 36/26
LvL 2: 26/18
LvL 1: 18/12
LvL 2: 26/18
LvL 1: 18/12
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)
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 100 Banded Leg Extensions
– 100 Banded Hamstring Curls
