Warm Up
3 rounds
10 lunge steps step backwards
10 air squats
10 calorie row
10 lunge steps step backwards
10 air squats
10 calorie row
Strength
Back squat
Work up to a challenging weight but you know you won't miss somewhere around @80-85%
Then
Back for our last week of on the minute
10 minutes on the minute
5 reps @72-75% or add 5-10# from last week
Work up to a challenging weight but you know you won't miss somewhere around @80-85%
Then
Back for our last week of on the minute
10 minutes on the minute
5 reps @72-75% or add 5-10# from last week
Metcon
15 minute every minute on the minute
1st minute 200 meter run
2nd minute 10 deadlifts 225#/155#
3rd minute 10 thrusters 115#/75#
1st minute 200 meter run
2nd minute 10 deadlifts 225#/155#
3rd minute 10 thrusters 115#/75#