Warm-up
3 min bike or Row
then…
2 sets
10 Air Squats + :30 Bottom Squat Hold
10 Forward Lunge + :20 Samson Stretch Each Side
then…
3 sets
3 Sumo Inch Worm with Push-up
5 Beat Swings
10 Ring Rows
Weightlifting
Back Squat (3×10)
Deload Week
E3MOM @ 40-50%
Goal is strong squat form, do not get lazy just cause it’s “light”
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Cal Bike
1 Round of Cindy (Rx+ 1 Round of Mary)
Cindy= 5 Pullup, 10 Push-up, 15 Air Squat
Mary= 5 HSPU, 10 Alt Pistols, 15 Pullups
*40 reps per round