05012019

30
Apr

05012019

Post Open Cycle, Week 5, Day 3
What day is it..? Squat Day!!

Warm-up:
3 Steady Rounds
200m Run or 250m Row
20 Lunge Steps*
1′ Squat Hold
*On Round 2, perform reverse lunge steps
then,
Accumulate 1′ in a Ring Support Hold

Strength:
Back Squat
3 x 7 & 70%
(Quality over Weight)

Met-Con:
For Time:
400m Run
30 Thrusters (75/55#)
400m Run
20 Thrusters
400m Run
10 Thrusters

Extra Work:
For Time:
10 MU’s
500m Row
10 MU’s