25
Oct
10262018
Warm-up:
4x
12 DB Walking Lunge Steps
8 Burpees
6 Ring Dips
Strength:
Front Squat Speed/Form Work
8×3 @ 60% of 1RM
*Slow and steady down to full depth, speed and power on the way up.
Metcon:
5 Rounds for Working Time:
15/12 Cal Row
10 Deadlift (225/155)
– 2:00 Rest –
*Take final time and subtract 8 minutes for total working time.