Two posts in one! Forgot to post Fridays!
FRIDAY
Strength
Front squat
1×10@60%
1×8@65%
1×6@70%
1×4@80%
1×2@90%
5×2@95%
MetCon
5 rounds
30 double unders/60 singles
10 v-ups
6 minute TC
Then
5 rounds
5 t2b/k2e
10 push-ups
6 minute TC
If you beat the 6 min TC you rest for the remainder if the time.
SATURDAY
Strength
OH squat
20 min to establish a heavy weight.
MetCon
“Bradley”
100 m sprint
10 pull-ups/ring rows
100 m sprint
10 burpees
10 rounds
***scaled does 5 rounds and ring rows
