Strength 12-11-2017
EMOM 10:
ODD Minutes: 4 Back Squats @75%
EVEN Minutes: 8-10 Ring Rows
- Speed focus on squats.
Conditioning 12-11-2017
5 Rounds of:
40m Sled push (Moderate Weight)
Rest 60s-90s between rounds
5 Rounds of:
40m Front Rack Carry
Rest 60s-90s between rounds
5 Rounds of:
40m Sled push (lighter weight)
Rest 60-90s between rounds
- No score. For quality.
- Overall pace should be sustainable and aerobic. Each set consistent result
Extra Credit 12-11-2017
Accumulate:
100 Banded Leg Curls each leg
100 Banded Hip Flexor Pulls (total)
Open Gym
Make a note of your achievements in 'Open Gym'