STRENGTH
Wide Stance Box Squat: 8 x 3 @60%, every 60s.
*Use a 15″ Box
*All sets done for speed today.
METCON
For time with a partner:
40-30-20-10
Box Jumps w. step down (24, 20)
DB Renegade Rows (50, 30)
Calorie Bike (or Row)
*100 Ft. Single-Arm Farmer Carry after each round done by each athlete (50 ft each arm)
L2: (20, 15)
L1: (Alt. Step-ups)
20:00 Cap
*Athlete choice for DBs on Renegade rows if they are choosing a weight other than the Rx weight.
*One person works at a time.