Warm-up
2 sets
2:00 Bike
10 Naked Bar Kang Squats
10 Naked Bar Bent Over Row
10 Front Rack Split Squats Each Leg
then…
5 World’s Greatest Stretch Each Side
Weightlifting
Back Squat (5,3,1,1,1)
20 min to complete
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4-5 – 1 rep @ 95%
Metcon
Metcon (2 Rounds for reps)
ALT Every 90 sec for 2 sets of each
Station 1: 30 sec UB Hanging L-sit
Station 2: 20 Hammer Curls (50/35)(10 each arm)
Station 3: 20 Goblet Split Squats (50/35)(10 each leg)
Station 4: 1:00 ME Bike Cals
*Every UB second of L-sit is a rep.
