+97339533130
Weightlifting Strength
Back squats
Build to 3 RM
Every 30 sec 1 rep @80% for 10 sets
Back rack lunges
3 sets 10 rep
Metcon
10 min AMRAP
5/3 Ring Muscle ups
10 alternating pistols
20/15 Cals
Weightlifting Strength
Back squats
Build to 3 RM
Every 30 sec 1 rep @80% for 10 sets
Back rack lunges
3 sets 10 rep
Metcon
10 min AMRAP
5/3 Ring Muscle ups
10 alternating pistols
20/15 Cals
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility