Strength/Skill
Wide Stance Box Squat: 4 x 5 @60%, every 60s.
*Use a 15″ Box
*If you have access to chains or bands, use them and drop the load to 50% for speed sets.
Then, 3 sets of 3 of up to a challenging set Wide Stance Box Squat. Rest 90s-2:00
*Same box now working up to a heavy set of 3 resting 90s-2:00 between sets. This should heavy but not a max. Have
spotters on both sides of the bar just in case.
Metcon
EMOM 16 w. a partner:
Run 100 Meters
8 Air Squats
*Reminder of the minute hold an elbow plank.
*One athlete completes the full set while their partner rests ie. Once the minute is up the other athlete goes. Each athlete
will complete a total of 8 sets.
*Alternate Scaling: 100m Run = 20s Max Effort Row, bike or 20s Sled push Sprint (Light)