Warm-up:
3 Rounds
20 lb Wall Ball - 10
50 lb KB Swings - 10
ME Lift:
Overhead Squat - 3-3-3-3-3-3-3
Met-Con:
8 Rounds Tabata (20 sec work, 8 sec rest - for total reps)
95 lb Front Squat
75 lb SDHP
60 seconds Rest
2 min AMRAP
Toes to Bar
Assistance:
10' L-Sit Rope Climb - 3x1
Weighted 24" Step Ups - 2x12
Reverse DB Flies - 2x12-15
Rope Inversions - 2x10
OH Squat: 95,115,115,115,125,135x4
ReplyDeleteMet-Con: 143 Total Reps and 34 reps
L-Sit Rope Climbs: 1,1,1
Weighted 24" Step-ups: 95x12,12
Reverse DB Flies: 30x15, 40x15