06.21.22
Performance
Overhead Squat (5 Sets: 1 Rep)
Coach’s Notes: Pause for 3 seconds in the bottom of each rep. Build to a heavy but technical max.
Fitness
Goblet Squat (5 Sets: 5 Reps)
Coach’s Notes: Pause for 3 seconds in the bottom of each rep.
Performance & Fitness
Metcon (4 Rounds for reps)
2 Sets:
AMRAPx4:00
50/40 Calorie Row or Ski
Max Devil’s Press (50/35)
Rest 2:00
AMRAPx4:00
10 Devil’s Press (50/35)
Max Calorie Row or Ski
Rest 2:00
Coach’s Notes: Record total reps each AMRAP including the buy-in.
Afterparty
Metcon
5:00 Cool-down on any machine