monday

Strength

5 Back Squat x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Metcon

Freedom (RX'd)
1000/800m Row
50 Push ups
200 Double Unders
50 Push ups
1000/800m Row

Independence
800/650m Row
35 Push ups
150 Double Unders
35 Push ups
800/650m Row
​
Liberty
500/400m Row
30 Bar Push ups
150 Single Unders
30 Bar Push ups
500/400m Row

Target time: 12-14 minutes
Time cap each set: 18 minutes