Today is the first day of the rest of your life: Week 7 Day 4
1. Warm Up:
3 Sets:
12 Goblet sq
7/7 SL BOX step up
10 TTB
2. Strength
Box Front Squats (On the 0:00)
On the Minute x 7:
2 Box Front Squats
Technique loads, focusing on speed off the box.
Front Squat Complex (On the 9:00)
On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat
3. Metcon:
“Man on Fire”
For Time:
5 Rounds of “Nate”, 150 UB S. Unders
4 Rounds of “Nate”, 100 Double Unders
3 Rounds of “Nate”, 150 UB S. Unders
2 Rounds of “Nate”, 100 Double Unders
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-Ups
4 Kipping Handstand Pushups
8 Kettlebell Swings
Kilos: 32/22.5
4. Mobility
plank
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