190625
Warm-up
Coach Led
Metcon
Front Squat (2-2-2-2-2)
75% across with a 4 second pause in the bottom. Focus on getting into the bottom quickly with a hard stop.
Metcon
Metcon (Time)
400m run
5 push press (115/85)
5 lateral bar burpees
400m run
10 push press
10 lateral bar burpees
400m run
20 push press
20 lateral bar burpees
5 push press (115/85)
5 lateral bar burpees
400m run
10 push press
10 lateral bar burpees
400m run
20 push press
20 lateral bar burpees
Challenge
Metcon
barbell bicep curl: 5×10 empty bar
nose breakers: 5×8 empty bar
seated db press: 4xME
nose breakers: 5×8 empty bar
seated db press: 4xME