Choice One:Deload Back Squat5 Sets of 2 Tempo Squats4 sec eccentric, 10 sec pause at bottom Choice Two:5 sets of 2 Tempo Goblet Squats4 sec eccentric, 10 sec pause at bottom + Choice One:6 Toes to bar12 Air SquatsRun 100 Meters Choice Two:6 Hanging knees to chest12 Air SquatsRun 100 Meters Sub Bike for :30 […]
AMRAP 10Farmers carry 50′Sandbag carry 50′ Rest 2 min AMRAP 10Bike 50/35 calsBurpee step-ups in remaining time Rest 2 min 5 Min Ski Erg5 Min Unweighted Walking Lunges Rest 2 min 5 Min Row5 Min Turkish Get-Ups Facebook
EMOM 10Choose One:Strict Pull-upsSelf assisted Pull-upsBanded Pull-upsRing Rows + Choice One:Every 5 min x 5Row 250/200 Meters10-15 HSPURun 200 Meters Choice Two:Every 5 min x 5Row 250/200 metersPush Press x 8-10Run 200 Meters Sub for run – 13-15/8-10 cal bikeRounds should not take longer than 2:45. Adjust volume as needed Facebook
