Monday, March 28 2022

Performance:

Strength: Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

20/15 Cal Bike

20 Alternating Pistols

10 Toes to Bar

Fitness:

Strength: 3 Sets

Back Squat x 6-8 reps

Rest 60 seconds

Medicine Ball Hamsting Curls x 15-20 reps

Rest 60 seconds

Hollow Body Roll to Superman x 6 rolls each way

Rest 60 seconds

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

20/15 Cal Bike

20 Alternating Cossack Squats

20 V-Ups