WEIGHTLIFTING:
Strength (3 x 5)
Back Squat:
1X5@75%
1X5@80%
1XME@85%
*Rest 2:00 between Sets
1X5@75%
1X5@80%
1XME@85%
*Rest 2:00 between Sets
METCON:
30:00 AMRAP of:
200m Single KB Carry in Front Rack Position @ 24kg / 16kg
12 Ring Dips
12 Ab Mat Sit Up
12 Back Extensions (from the floor aka-SuperMans)
*Perform this at a conversational pace