Strength + MetCon
Strength + MetCon
Bench Press (8×8(Across) + 15 Banded Push Downs 12min Cap)
Metcon
15min EMOM
5 Deadlifts 95/65
7 Hang Power Cleans
9 Thrusters
LvL 3: (95/65)
LvL 2: (75/55)
LvL 1: (45/35)
LvL 2: (75/55)
LvL 1: (45/35)
Warm-up
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 100 Banded Pull Aparts