Strength
Front squat
1×10@55%
1×8@60%
1×7@65%
3×5@70%
METCON
250 m run
20 dips
20 squat jumps
4 rounds
Comp= ring dips (male with 14#) and jump squats with medball
CORE
100 sit-ups for time
Embracing the Process
Strength
Front squat
1×10@55%
1×8@60%
1×7@65%
3×5@70%
METCON
250 m run
20 dips
20 squat jumps
4 rounds
Comp= ring dips (male with 14#) and jump squats with medball
CORE
100 sit-ups for time