 StrengthFront Squat -4x2 @ 65-70% E2MOM TEMPO: :03 eccentric :01 Pause in the Hole Fast on the way up :01 Max at the top MetCon4RFT: 200m Run 10x Front Rack Reverse Lunges 10x Front Squats (115/75) -Rest 2:00 b/w rounds Notes: These are sprints! Move fast and earn that rest! Scale down if you cannot move the prescribed weight at a good pace PostSide Plank
-Accumulate 2min/side
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 MetConFor Time 30/20x Calorie Row 30x Bar Facing Burpees 30x Front Squats (115/75) 30x Toe 2 Bar 30x Front Squat 30x Bar Facing Burpees 30/20x Calorie Row PostGood Mornings 3x10
Hip Extensions 3x15  Strength Front Squat 1RM w/ :05 Pause (No Belt) Met-Con: 18min AMRAP:
200m Run 5x Burpee Bar Muscle Ups 10x American Swings (24/16kg) |
AuthorCoach Erin |
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