07.29.22
Performance & Fitness
Back Squat (2 Reps every 2:00 x 3 Sets)
Coach’s Notes: 85-95% of 1RM.
Metcon (AMRAP – Reps)
3 Sets:
1:00 Farmer’s Hold (Heavy)
:30 AMRAP Ring Rows
1:00 Farmer’s Hold (Heavy)
:30 AMRAP Ring Rows
Rest 1:30
1:00 Wall Sit
:30 AMRAP Air Squats
Rest 1:30
Coach’s Notes: You will go directly from the hold the rows and the sit to the squats. Record total ring rows and air squats. 1:00 Wall Sit is a lot for most. If you are unable to hold 1:00 unbroken then accumulate as much time as possible during the minute.