3 rounds
10 air squats
10 arm haulers
10 ring rows
10 sit-ups
Strength:
A.Back Squat 4 x5, @32x1; rest :90 (up the weight from last week)
B. KBS 3 x 10-15; rest :90
C. High Plank 3x :30; rst :45
MetCon:
Complete 2 rounds of :60 work followed by :30 rest:
Row
Suitcase Carry
Burpees
Airdyne
Shuttle Run
Group:
Warm-Up:
2 rounds
Strength:
A.Back Squat 4 x5, @32x1; rest :90 (up the weight from last week)
B. KBS 3 x 10-15; rest :90
C. High Plank 3x :30; rst :45
MetCon:
Complete 2 rounds of :60 work followed by :30 rest:
Row
Suitcase Carry
Burpees
Airdyne
Shuttle Run
Group:
Warm-Up:
2 rounds
:30 AD (easy)
8 push-ups
8 squats
2 rope lowers
8 band pull-aparts
8 banded good mornings
Strength:
A. 12:00 to build to a heavy/max farmer carry
B. 12:00 to build to a heavy/max OH Axel Carry
MetCon:
3 sets for even times:
12/10 calories (rower)
Suitcase carry (L/R)
10 Axel Deadlifts
1 rope climb/1 rope lower
rest 1:1
A. 12:00 to build to a heavy/max farmer carry
B. 12:00 to build to a heavy/max OH Axel Carry
MetCon:
3 sets for even times:
12/10 calories (rower)
Suitcase carry (L/R)
10 Axel Deadlifts
1 rope climb/1 rope lower
rest 1:1
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