Friday, August 1 2025

Strength: Three sets of:

Back Squat x 3 reps @ 80-85%

Rest 2 minutes between sets

Metcon: 2-2-2-3 Intervals:

Against a 2 minute clock, perform as many cals as possible of:

12 Thrusters (95/65lbs)

12 Pull-Ups

Max Calorie Echo/Assault Bike or Row in the remaining time.

Rest 60 seconds then repeat for FOUR total sets. On the 4th and final set, the time increases to THREE minutes.

*Each round the Thrusters and Pull-Ups increase by 3 reps.*