STRENGTH
Back Squat: 5RM. Rest 2:00
METCON
5 Rounds of:
100ft Sled push (moderate weight).
Rest 60-90s.
Then,
4 Rounds of:
30 Air Squats
15 Russian Swings (70, 53)
Rest 60s.
Then,
3 Rounds of 30s on/30s off:
Elbow Plank w. plate on back
STRENGTH
Back Squat: 5RM. Rest 2:00
METCON
5 Rounds of:
100ft Sled push (moderate weight).
Rest 60-90s.
Then,
4 Rounds of:
30 Air Squats
15 Russian Swings (70, 53)
Rest 60s.
Then,
3 Rounds of 30s on/30s off:
Elbow Plank w. plate on back