A) STRENGTH
Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
– Beginner: 5 x 5, only adding weight if form permits.
B) CONDITIONING
AMRAP 12:
8 KB Thrusters (53, 35) or DB Thrusters (50/35)
200 Meter Run
*Done with TWO KBS or TWO DB’s
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
Rx+ Additional Training post Metcon
5 Rounds of:
60 yards Sledpull Powerwalk @heavy. Rest 60s.
5 Rounds of:
60 yard Sledpull backpedal. Rest 60s.
C) EXTRA CREDIT
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
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