Wednesday, March 23 2022

Performance Strength: : Five sets of:

Back Squat x 2 reps @ 90+%

Rest 2 minutes

Performance Metcon: For Time

“Charley Horse”

For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

25 Front Squats 175/115

25 Burpee Box Jump-Overs 24″/20

Fitness Strength: Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Left Leg Bulgarian Split Squat x 8 reps

Station 2 – Right Leg Bulgarian Split Squat x 8 reps

Station 3 –Plank x 45 seconds

Station 4 – Reverse Snow Angels x 10 reps

Fitness Metcon: For Time

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

30 Kettlebell Front Squats

15 Box Step-Overs with Kettlebell Farmer’s Carry