STRENGTH
1) Speed Front Squat: 3 x 3 @80%, every 60s.
2) Deadlift: 3 x 3 @80%, every 60s.
– Reset on each rep.
– Beginner: Focus on Technique
– Make sure your athletes are gripping the bar correctly (hand touching the knurling).
3) 1 Round of:
8 Touch n go deadlifts with metcon weight
8 Lateral Burpees
METCON
For time:
400m Run
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 125)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
*Alternate Scaling
Run = 45 Calorie Row
9:00 Cap