2019 Time to WORK Week 4 Day 1
1. Warm Up:
2. Weightlifting:
Back Squat (Week 3 of 4)
3. Metcon (For time)
18min. EMOM:
Min. 1) 12/9 Cal Assault Bike
Min. 2) 12 TTB
Min. 3) Squat Cleans (climbing)
Min. 1) 12/9 Cal Assault Bike
Min. 2) 12 TTB
Min. 3) Squat Cleans (climbing)
*3 Squat Cleans for 2 Rounds
*2 Squat Cleans for 2 Rounds
*1 Squat Clean for 2 Rounds
Try to get up to something really heavy! After those squats you should be feeling GOOD.
4. Mobility
Russ twist
Complete a few warm up sets, and then:
75% x 5
85% x 3
Try for a new 100%
* In between sets, complete 15-20 HEAVY russian KB Swings. These will actually help your squat game today. Try something you may have never swung before 🙂