4 Nov 2019
Weightlifting
Front Squat (E2M 4×3@60% )
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
Bike 90 second @ 65-75 RPM
14 KBS (53/35)
3 MU
Bike 90 second @ 65-75 RPM
14 KBS (53/35)
3 MU
***SCALE
Bike Sub: RUN 200 meters
KBS: decrease weight
MU: Pull-ups or Ring transitions
Bike Sub: RUN 200 meters
KBS: decrease weight
MU: Pull-ups or Ring transitions
***accessory work; after squatting
Accumulate 2 minute plank hold
Accumulate 2 minute hollow holds