Metcon:
6 Sets
6 Shuttle Runs (50ft)
12 Burpee Box Jump Over (24/20)
18 Calorie Ski (OR Row)
-rest 1:1 b/t sets-
Accessory
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Split Jerk
10 Minutes (Every minute on the minute)
Min 1-2:
3 Split Jerk
Min 3-5:
2 Split Jerk
Min 5-10:
1 Split Jerk
*Start around 55-60% and work up to 80-85%.
Accessory:
3 Sets
10-12 Straddle Seated Dumbbell Z Press @6-6.5/10 RPE
5 Supinated Grip Barbell Bent Over Row @8.5-9/10 RPE
*Rest 2-3 minutes between sets.
3 Sets
10 Single Arm Dumbbell Lateral Raises (each side, focus on constant tension) @5/10 RPE
7 Weighted Inverted Row (weighted vest or wear a back pack)
*Rest 2-3 minutes between sets.
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