Thursday, August 2, 2018

Warm-up:

  • 3×8 Good Morning – progressing in weight each set
  • 3×8 KB Front Squat –┬áprogressing in weight each set
  • 4×3 20 sec. Elbow Plank + Down-dog Shoulder Stretch
  • 3×12 DU
  • 2×250/200 m. Row – 3 minute rest between. 2 minute 15 second cap per set

 

MetCon:

for time

RX+/RX

  • 50-40-30-20-10 Sit-up
  • 25-20-15-10-5 cal. Bike
  • 10-8-6-4-2 Deadlift 275/183

Fitness/Recovery

  • 25-20-15-10-5 Sit-up
  • 15-12-9-6-3 cal. Bike
  • 5-4-3-2-1 Deadlift 95/63