STRENGTH
1) Wide Stance Goodmornings + Box Squat: 4 x 8. Rest 90s.
– Perform 3-4 ”warm-up” sets before starting.
– Use one challenging weight for all 4 sets.
– Use a parallel box (14-16”)
2) Metcon Warm-up:
2 Rounds at game speed of:
25 Double Unders (25 Singles)
10 KBS
3 Burpee Box Jumps
Rest 60s.
METCON
”Double Jump”
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)
18:00 Cap