METCON 8 min EMOM 150m Row Rest 3 min “Annie” 50-40-30-20-10 Double unders Sit-upsRead More

STRENGTH Back Squat 1 sets every 2 minutes: 0:00-2:00=10 reps @60% 1RM 2:00-4:00=8 reps @70% 1RM 4:00-6:00=6 reps @75% 1RM 6:00-8:00=6 reps @75% 1RM 8:00-10:00=6 reps @75% 1RM Front Squat 10:00-12:00=5 reps @60% 1RM 12:00-14:00=5 reps @70% 1RM 14:00-16:00=5 reps @70% 1RM 16:00-18:00=5 reps @70% 1RM   METCON For time: 40 Wallballs (20/14#) 20 Pull-ups...Read More