WARM UP For time:
Row, 500 m
-- then --
3 rounds of:
Air Squat, 25 m
Butt Kicker, 25 m
Walking Lunge, 25 m
Knees High, 25 m
-- then --
Couch Stretch In Conjunction With Hamstring Stretch, 2 mins
STRENGTH Front Squat 7-7-7
Use the heaviest weight you can for each set. Rest as needed between sets.
HEAVY METCON Complete as many rounds as possible in 18 mins of:
10 Push Press, 60/42 kg
10 Hang Power Cleans, 60/42 kg
20 Double Unders (Unbroken)s
COOL DOWN For quality:
Row / Ski Erg / Bike Calorie, 3 mins
Couch Stretch, 4 mins
Hamstring Stretch, 2 mins
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