friday

Metcon

For time:
50 good mornings (35/45 lb)
20 kipping pull-ups
25 good mornings (35/45 lb)
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups

Intended Stimulus:
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• 13:00-18:00
• Maintain a consistent pace across all movements without significant rest breaks.
• 20+ unbroken reps on the hips extensions and 5-7 unbroken reps on the pull-ups.
• Athletes should be able to complete 15 single-leg squats in a row.