Monday
Strength
Front Squat
Every 2 Minutes x 6 Sets (12 Minutes) 1 - 10 Reps @ Easy Weight 2 - 8 Reps @ Moderate Weight 3 - 6; 4 Reps @ Add load from as 10/13. All sets and reps done with 30X1 Tempo.
Metcon (AMRAP - Rounds and Reps)
2 Rounds 6 Minute AMRAP @ 85-90%: 15 Goblet Squats, 53/35 15 KB Swing, 53/35 15 Burpees Rest 3 Minutes Athlete start the next AMRAP at the same place the ended the one prior. This is a total 16 minutes with rest. We are going into a one week lower volume week.
Extra Work
A.1: Single Leg Barbell Romanian Deadlift (2x10/side)
A.2: Plank Walk-outs (2x10/side)
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