03.22.22
Performance & Fitness
Back Squat (3 Sets: 10 Reps)
Coach’s Notes: Keep the weight between 60-65% of your 1RM. The weight shouldn’t feel too heavy. We will build up over this trength cycle.
Metcon (AMRAP – Reps)
EMOMx16:00
Interval 1: 15/12 Calorie C2 Bike
Interval 2: 12 Box Jump Overs with step-down (24"/20")
Interval 3: 15/12 Calorie Ski
Interval 4: 1 Max Set of pull-ups
Coach’s Notes: If the calories or BJO take longer than :40 then scale the reps back to make sure you’re getting at least :20 rest each round. For the max set of pull-ups focus on full ROM. Leave a couple reps in the tank each round.
Afterparty
Metcon
2:00 Couch stretch each side