Today is the first day of the rest of your life: Week 11 Day 1
1. Warm Up:
2 Round:
30 A sq
20m Lunges
2. Strength: Back Squat (Week 3 of 4)
3. Metcon: “Pinball”
5 Rounds:
1 Minute Wallballs (30/20)
1 Minute Alternating Dumbbell Squat Snatches 22.5/15
1 Minute Assault Bike Calories
1 Minute Rest
5 Rounds:
1 Minute Wallballs (30/20)
1 Minute Alternating Dumbbell Squat Snatches 22.5/15
1 Minute Assault Bike Calories
1 Minute Rest
4. Mobility
ALT V-ups
75% x 5
85% x 3
1 to 2 attempts at a new 1RM!
In between sets, do 15 HEAVY russian kettlebell swings to warm up that posterior chain and get you primed for that 1 rep max.