monday

Strength

​Back Squat:
- Heavy Single (10-12 minutes)

Metcon

Toyota​
Freedom (RX'd)
For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
*Female Distance: 400-320-240-160-80

Independence
For Time:
500-400-300-200-100m
Row
40-30-20-10-5
Air Squats
-Female Distance: 400-320-240-160-80

Liberty
For Time:
400-300-200-100-50m
Row
25-20-15-10-5
Air Squats
Target time each set: 10-12 minutes
Time cap: 15 minutes