Warm-up

Coaches Choice

Weightlifting

If you were not here last week and don't have a 5RM then use 85% for the first 3 sets and then go up to 88% or add weight according to your comfort level.

Back Squat (3x5 @ 90% last weeks 5 RM)

Still going off last week 5RM use 90% to do 3x5
Then

Back Squat (2x5 @ 95% of last weeks 5RM)

2 sets at 95% of last weeks 5RM

Metcon

12-9-6-3-6-9-12
Thrusters 95#/65#
Lateral Bar Burpees

16 min Time Cap

Rx+ Bar Facing Burpees

Accessory Work

Weighted Hip Bridges (3x10)

Single Arm DB Rows (3x8 HEAVY)

 

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