 SkillPistol Practice BEG Single Leg Squat off Box 4 x 6 per side INT & ADV 3 Rounds A1) Bottom-Up Single Leg Squat on Box x 5/side A2) Single Leg Raises off Box x 5/side MetConFor Time:
800m Run Accumulate 3:00 Plank 700m Run Accumulate 2:00 Plank 600m Run Accumulate 1:00 Plank 500m Run
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 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  MetConFor Time: 20x Cal Bike 30x Burpee Box Jump Overs (24/20) 400m Run 500m Row 60x SA DB Push Jerk (50/35) 70x Double Unders Notes: Chipper style workout with ascending ladder of reps. Aim to have a steady, but not rushed, pace throughout this one. PostSA DB Row
3x12/side |
AuthorCoach Erin |
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