06032019

2
Jun

06032019

Cycle 1, Week 4, Day 1

Warm-up:
2 Steady Rounds
1:00 External/Internal Hip Rotation Contract/Relax*
20 Jump Squats
Row 150m

Strength:
Back Squat
5 x 5 @ 77.5% of 1 RM

Met-Con:
For Time
Run 800m or Row 1K
150 Air Squats
Run 800m or Row 1k
**Once you start squatting, you cannot move your feet until you complete the 150 squats.

Extra Work:
For Time
16-14-12-10-8-6-4-2
Unbroken Chest to Bar Pull Ups
Scaled: Pull-ups or Ring Rows