Thursday, January 26 2023

Strength: Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat

*Sets 1-3: 3 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%

Metcon: Every 5 minutes, for 15 minutes (3 sets) for time:
40 Cal Row
30 Wall Balls 20/14

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04