Monday, 7/8



Back Squat (Recovery week 4 of 4)

5 x 40%
5 x 50%
5 X 60%
*Today is a good day for box squats 12" tall. Let your butt touch the object, let your hips relax while still keeping you back curvature, and pop up. Should help you get lower than normal and also give you more confidence and form feedback.
*Part 2 is long today but this first part should not take long since it is recovery week.


Go fast or die trying (Time)

Every 5min. x 4 Rounds:
15 Thrusters (95/65)
Run 400m
15 Pull-ups

*Get each round done as fast as possible. This is not just a get it done type of EMOM. You are going to have a lot of rest each time, but I need you to earn it and try to stay within 10-20sec. of each round at the highest intensity possible.*Score Is Your Slowest Round!
*RX+ is 10 Thusters at 135/95
and 5 Muscle Ups


Metcon (No Measure)

Every 2 min x 10 Rounds
Round 1: 10 Cal Bike + 10 DB Box Step Overs (35/20lb)
Round 2: 10 Cal Row + 10 DB Lunges (35/20lb)
*alt each round

Rest 3 min

12 min to finish...
100 Wall Balls 20/14
*Every 2min. Complete a 200m Run
*Start with the 200m Run

:)Can you finish that 2nd part!?

Freddy HansenComment