WARM UP For time:
Couch Stretch, 2 mins
Couch Stretch, 2 mins
-- then --
3 rounds of:
10 Air Squats
10 Push-ups
STRENGTH Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
HEAVY METCON Complete as many rounds as possible in 20 mins of:
3 Deadlifts, 60/40 kg
3 Hang Power Cleans, 60/40 kg
3 Front Squats, 60/40 kg
3 Push Press, 60/40 kg
3 Back Squats, 60/40 kg
5 Burpee Over Bars COOL DOWN For quality:
Row / Ski Erg / Bike Calorie, 3 mins
Couch Stretch, 4 mins
Hamstring Stretch, 2 mins
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