Tuesday, March 12 2024

Strength: Every 2 minutes, for 10 minutes (5 sets): Back Squat

Set 1 – 5 reps @ 55%

Set 2 – 5 reps @ 65%

Set 3 – 3 reps @ 75%

Set 4 – 10 reps @ 70%

Set 5 – 8 reps @ 65%

Metcon: Every minute, on the minute, for 4 minutes for max reps or calories:

Station 1 – 30 seconds of Assault Bike

Station 2 – 30 seconds of Kettlebell Front Squats

Station 3 – 30 seconds of KB Swings

Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of: Number of calories completed during 30 second max effort. Number of Kettlebell Front Squats completed during 30 second max effort. Number of Kettlebell swings completed during 30 second max effort