Strength and Conditioning Mickleton

Strength

Front Squat Every 2 Minute x 7 Sets Minute 0 - 50% x 5 Minute 2 - 60% x 5 Minute 4 - 70% x 5 Minutes 6/8/10/12- 75% x 5

Metcon (Time)

For Time: 10 UB Hang Squat Cleans, 135/95 600m Row @ Max Effort Rest 5 Minutes

Metcon (Time)

For Time: 10 UB Hang Squat Cleans, 135/95# 60 Calorie Assault Bike

Extra Work

3 Sets: 20 Band Pull Throughs Rest 60 Seconds 20 Plank Walk Outs Rest 60 Seconds

#workoutoftheday