STRENGTH
Front Box Squat: 8 x 3 @60-65% of 1RM Front Squat from 12/17, every 60s.
METCON
5 Minutes of:
Russian Swings (70, 53)
Rx+: (Band Resisted Russian Swings)
5 Minutes of:
TGU (athlete choice of weight)
5 Minutes of:
Sled Push x 100 ft. intervals (moderate weight) (or max calories Row, Bike or Ski Erg)
5 Minutes of:
Single Arm Farmer Carry (70, 53) (Alt. sides evenly)