Thursday, May 18 2023

Strength: Every 2:30, for 15 minutes (6 sets):

Strict Press

Set 1 – 5 reps @ 60-65%

Set 2 – 3 reps @ 65-70%

Set 3 – 2 reps @ 70-75%

Set 4 – 2 reps @ 75-80%

Set 5 – 2 reps @ 80-85%

Set 6 – 2 reps @ 85% or more

Metcon: Every minute, on the minute, for 16 minutes (4 sets) for max calories/reps:

Station 1 – 45 seconds of Assault Bike

Station 2 – 45 seconds of Ring Dips

Station 3 – 45 seconds of Push-Ups

Station 4 – Rest