07262019

25
Jul

07262019

Cycle 2, Week 4, Day 4

Warm-up
Row 300m then,
3 Steady Rounds
10 Light RDLs (65/55#)
3 Explosive Burpee Broad Jumps
10 Light Pause Front Squats
then,
1′ Internal/External Contract/Relax (5 seconds on/5 seconds off)

Strength
Clean
6×3 @ 72.5-77.5% of 1 RM

Met-Con
Every 5:00 x 3
25/20 Cal Row
15 Deadlift (225/155#)
200m Run

Extra
4 Rounds
12 V-Ups
6 Bar Muscle Ups
– 2′ Rest –