Sep
07
2020

MONDAY

BACK SQUAT
10 X 10
CHOOSE A WEIGHT THAT IS CHALLENGING TO COMPLETE EACH SET FOR 10 REPS

*DO THIS WITH A PARTNER, FOR REST PURPOSES. YOUR ONLY REST IS WHEN YOUR PARTNER IS GOING. LIKEWISE FOR YOUR PARTNER*.

*****MAKE SURE, MAKE SURE, MAKE SURE YOU KEEP YOUR CORE TIGHT THE WHOLE TIME YOU ARE SQUATTING. YOUR CORE STAYS TIGHT ALL 10 REPS ALL 10 SETS. DO NOT STAY LOOSE AT ALL, TIGHT, TIGHT, TIGHT.*****

METCON: (IF YOU HAVE KILLED THE SQUATS, YOU MAY NOT WANT TO DO THE METCON. IF YOU ACTUALLY KILLED THE SQUATS YOU SHOULD NOT WANT TO DO THE METCON.)

SPRINT EACH SET, SPRINT MEANS MOVE THROUGH THE SET AS QUICKLY AS POSSIBLE
EACH SET CONSISTS OF:
200 METER SPRINT
10 C2B PULL UPS
10 POWER CLEAN AND PUSH JERK @165/95 *WEIGHT IS TO BE CLEANED NOT OFF THE RACK*
THIS IS ONE ROUND, DO 5 ROUNDS. YOUR REST IS YOUR WALK BACK TO THE 400 METER MARKER.
SOON AS YOU GET TO THE MARKER, SPRINT! ANYWHERE JUST SPRINT!


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