Nice Autographed Picture

2
Aug

Nice Autographed Picture

Mobility

STRENGTH – Pause Front Squats

Work up to a single heavy pause front squat (5 seconds in bottom, 12 on top)

Then back off to 80% and do 3 sets of 3 with the same pauses.

METCON – AMRAP in 8 Minutes:

8 Wall balls

24 Double Unders

Every 2 Minutes (including at “go” run a 200 meter sprint)

Level 1 – Increase to 12 Wall Balls/36 Double Unders

Level 2 – 20/14

Level 3 – 14/10, 1/2 Single Unders and 1/2 double under attempts

Level 4 – 10/6, Single Unders, Run 100 meters

Leave a Reply