Tuesday, May 24 2022

Strength: 6 Sets
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

Metcon: Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Thrusters 115/75

Fitness

Strength:Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1 Tempo
Station 2 – Supine Ring Rows x 8-10 reps @ 21X1 Tempo
Station 3 – Prone Swimmers x 5 reps @ 4040 Tempo
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds

Metcon: Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Dumbbell Thrusters