I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
Impact/Focus: Back Squat Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :75 for six rounds.
Back Squat 2-2-2-2-2-2
Notes: Training path option 1 would be to select from 60, 70, or 80% of a 1RM and work through the six rounds every :75 seconds for quality. Training path option 2 begins at 60% of a 1rm and climbs across sets as the athlete is able.
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5:00 x Muscle-ups/Pull-ups
**Rest/Transition x 1:00**
4 Rounds of :45 work x :15 rest
Reverse Wallball (20/14lbs)
Notes: The timer will be set to beep on the :45 and :15 during the entire WOD, thus partitioning and pacing for Muscle-ups and Pull-ups has a practical strategy component to sharpen skills for Monday. Aim for 10-20 kcals/reps per work interval for the triplet of movements in the second part of the met con. Get some, freaks!
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