8 Aug 2022
Weightlifting
Back Squat (4×6 E2M (70-80%))
Do 2 box jumps BEFORE each set. Focus on explosion and go slightly higher than you usually would.
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
12/10 cal row
12 burpee over rower
1:00 rest
12/10 cal row
12 burpee over rower
1:00 rest
Accessory Work
Metcon
3 sets for quality:
10 V-ups
10 single arm DB row (per side)
1:00 rest
10 V-ups
10 single arm DB row (per side)
1:00 rest