1. Warm-up
5 Steady Rounds:
10 Jumping Squats
10 Calorie Row
1 Rope Climb
2. Strength
Back Squat
Work up 6set to a heavy single over 90%
Then
5×3 @ 90%
3. Met-Con
3 Rounds:
AMRAP 5 Minutes
20 Push ups
20 OHS 30/20
2 Rope Climbs
Rest 2:00
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