2019 Time to WORK Week 2 Day 2
1. Warm Up:4r
15 goblet sq
40m (20/20) SA OHsq carry
60rep ski
2. Weightlifting
Back Squat (Week 1 of 4)
3. Metcon EMOM x 15min
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 20/14
min. 3) Max Russian KB Swings 32/24
*If you move quick, this is a lot harder than it looks 😉
4. Mobility
Hallow body flutter kicks
After a few warm up sets complete:
Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set.
*Your 85% set should 5-7 reps and then you should get another 5-7 on the burnout set. Score is the 85% set. Burnout is for sex appeal and leg endurance.
**SUPERSET with weighted 1min. Planks. 45/25lb. or more plate on your back.