WARM UP Every 1 min for 5 mins do:
5 Shoulder Tap Push-ups
5 Goblet Squats increase weight each round
STRENGTH Back Squat 6-6-6 * use more weight than last week HEAVY METCON
For Time:
10-9-8-7-6-5-4-3-2-1 Bench Press, 70% 1RM
1-2-3-4-5-6-7-8-9-10
Double Kettlebell Front Squats, 24/16 kg COOL DOWN For quality:
Chest Stretch, 2 mins
Back Stretch, 2 mins
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