Warm-up
Weightlifting
Front Squat (3×2-3)
E5MOM x 3
2-3 Front Squat @ 85-90%
rest 30 sec
25 DB Thruster (Rx 35/20)
Speed!!!!
Dumbbell Thruster (3×25)
speed
score is unbroken reps
Metcon
Metcon (2 Rounds for distance)
Row Conditioning
10 min Easy Pace
*To start and EMOM 5 stroke sprint
Rest 1:00
10 min Easy Pace
*To start and EMOM 10 stroke sprint
*You should be able to have a conversation during the easy pace. And, after the sprints you should be able to settle back in easily and not fall off pace.
*You should hit your max sprint pace on the 5th stroke and then maintain for the 10.
*If you bike, the first round will be a 10 pedal sprint and then a 20 the second 10 min.
