170515
Warm-up
Warm-up
coach led
Strength
Front Squat (1-1-1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 shoulder press (65%)
10 t2b
15 Russian swings (70/53)
5 shoulder press (65%)
10 t2b
15 Russian swings (70/53)
Metcon
Metcon (Weight)
E3MOM 9 (3 sets)
10 lunge to step up (each side, 25% of back squat)
10 lunge to step up (each side, 25% of back squat)
set the height of the box so that your knee is hip height when you step.
Mobility and Recovery
Start at 60% and build.