WARM UP For quality:
Row / Ski Erg / Bike Calorie, 3 mins
Couch Stretch, 2 mins
10 Air Squats Wrist stretch, 1 min
10 Front Squat With 3 Second Holds, 20/10 kg STRENGTH Front Squat 13-13-13
Use the heaviest weight you can for each set.
Rest as needed between sets.
*more weight than last week
HEAVY PARTNER METCON For time:
Row, 1000/900 m Hanging L-Sit, 2 mins
60 Power Cleans, 60/45 kg
60 Push Press, 60/50 kg
60 Back Squats, 60/45 kg
Ring Plank, 2 mins
Ski Erg, 1000/900 m
1 Athlete at the time.
Share the reps half/half
30' TC COOL DOWN For quality:
Row / Ski Erg / Bike Calorie, 3 mins
Couch Stretch, 4 mins
Hamstring Stretch, 2 mins
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