Thursday


Strength

Today we are going to switch it up to front squats. We are going to be doing 6 total sets. The goal of the squats today is speed out of the bottom.

A: Front Squat (5@50%, 5@60%, 3@70%, 3x3@80%)

Every 2:30 x 6 Sets (15 Minutes) Set 1: 50% x 5 Set 2: 60% x 5 Set 3: 70% x 3 Sets 4-6: 80% x 3

Metcon

Fast and painful here! :)

Metcon (4 Rounds for reps)

Every 4 Minutes x 4 Sets 20 Second Row @ Max Effort 20 Second Slam Ball, 30/20 20 Second Burpee

Accessory Work

A.1: Single leg lateral step up (2x10/side)

rest 30 seconds

A.2: Dead bugs (2x10/side)

#workoutoftheday

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