2018 Post Open Cycle 1 – Week 13 Day 4
1. Warm-up :
Run for 1k
30/30 Lunge To Explosive Knee Drive
20 Air Sq
2. Strength
Back Squat
10×5 @ 52.5-62.5%
Speed Work
3. Met-Con
5 Rounds:
7 Squat Snatch 135/95lbs
7 Muscle Ups
THEN
Row 500m
(only 1 Row immediately following last round)
4. Mobility
couch stretch
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