Monday, August 15
Warm-up
Warm-up
400m Jog
Into
2 RDS
10 Bootstrapper Squats
10 Cossack Squats
10 Groiners
10 Push Press
10 Kip Swings
Into
2 RDS
10 Bootstrapper Squats
10 Cossack Squats
10 Groiners
10 Push Press
10 Kip Swings
Weightlifting
Front Squat (1×1)
20 MINS TO BUILD TO 1RM FRONT SQUAT
Metcon
« Interval 2 » (Time)
400m Run
21 Thrusters (95/65lb)(43/29kg)
21 Pull-ups
-Rest 2 minutes-
400m Run
15 Thrusters
15 Pull-ups
-Rest 2 minutes-
400m Run
9 Thrusters
9 Pull-ups
21 Thrusters (95/65lb)(43/29kg)
21 Pull-ups
-Rest 2 minutes-
400m Run
15 Thrusters
15 Pull-ups
-Rest 2 minutes-
400m Run
9 Thrusters
9 Pull-ups
18 MIN CAP
LEVEL UP OPPORTUNITY: C2B Pull-Ups (Gymnastics Focus)
Cool Down
1:00 Barbell Quad Smash/Side