Box P 11-05-2020
STRENGTH
1) Sumo Stance Rack Deadlift: 5-4-3-2-1+. Rest 2:00
– 1+ = 3-4 sets of 1 up to a 1RM.
– Beginner: Build to a challenging set of 3 if form permits.
2) Warm-up Back Squats & Russian Kettlebell Swings
METCON
"Tombstone"
Details there.
EXTRA CREDIT
2 Options:
– Light Sledpull Powerwalk x 400 meters
– Reverse Hypers: 4 x 15. Rest 60s.
Tombstone
For time:
30 Back Squats @100/70kg
50 Russian Swing @32/24kg
30/24 Calorie Bike or 40/34 Cal Row
- 8:00 Cap
- Squats from the rack
Open Gym
Make a note of your achievements in 'Open Gym'