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Tuesday, March 13, 2018

  Tues 3/13/18
Mobility: Hips/Ankles/Shoulders
Strength/Skill: Back Squat: 5x3 starting at 80-85% (+5-10lbs from last
week)
Met-Con: For Time (12:00 time cap):

21-15-9

Wall Balls (20/14)
Pull-ups (F: ring rows)

then immediately into...
12-9-6

Wall Balls (20/24)
Chest-to-bars (F: pull-ups/banded pull-ups)

Pick a mod that will alow you to finish within the time frame.
Intensity > Rx
Additional
Optional
Accessory
Work:
1-Arm DB/KB Lateral Squat to Press: 4x10 each (weight
in opposite hand of squatting leg, keep the feet in the
wide stance the whole time)

1-Arm DB Rows: 4x10 each
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last cycle,
perform 1:00 on/1:00 off x 10 sets at 70% of max RPM
.