thursday

Strength

​Back Squat
- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.

Metcon

"Doc Hudson"

Freedom (RX'd)
Teams of 2
5 rounds
300ft Sandbag Front Rack carry (150/100) (Or Dumbbell Farmer Carry (100s/70s)
15 Synchro Toes to Bar

Individual Option:
5 rounds
150ft Sandbag Carry (150/100) (Or Dumbbell Farmer Carry (100s/70s)
15 Toes to Bar


Independence
Teams of 2
5 rounds
300ft Sandbag Front Rack carry (100/70) (Or Dumbbell Farmer Carry (70s/50s)
10 Synchro Toes to Bar


Liberty
Teams of 2
5 rounds
300ft Slam Ball Front Rack carry (50/30) (Or Dumbbell Farmer Carry (50s/35s)
10 Synchro Hanging Knee Raises
(KG conv: SB 22.5/14, DB 22.5/15)

Target time: 8-10
Time cap: 14 minutes