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Tuesday, October 1, 2019

  Tues 10/1/19
Mobility: Hips/Front Rack
Strength/Skill: Front Squat 1RM, no drop sets
Met-Con: 5 Rounds For Time

30 Double Unders
15 Wall Balls (F: 14/10) (S: 20/14)
30 Double Unders
16 Renegade Rows (F: 35s/20s) (S: 50s/35s)
Additional
Optional
Accessory
Work:
Leg Press: 4x10
TRX Leg Curls: 4x10 (hold a bridge, don't let
hips drop as heels pull in)
DB Curtsey Squat: 4x10 each
*choose weights that will challenge you for 10
unbroken reps and stick to it for all 4 sets
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1,
perform 1:00 on/1:00 off x 7 sets at 65%
of max RPM
.