Strength

FRONT BOX SQUAT

5 x 3 – for speed @3-5% heavier than last week, every 60s.
– 3-4 Warm-up sets
– use same height box as Tuesday
– all sets should be fast

 

Metcon:

7:00 on the clock:
30 Deadlifts (225/155)
60 Wall Balls (20/14)
Remaining time: Max Calories Bike/Rower

– Goal: Hard effort. Deadlifts should be heavy but capable of being done in sets of 7-10. Score = total calories.

Accessory Work:

1 1/4 GLUTE HIP THRUST

4 x 12-15. Rest 60s.