Session #1

 

 

Warm-up

Coaches Choice

 

Weightlifting

If you were not here last week and don't have a 5RM then use 85% for the first 2 sets and then go up to 88% for your next 2 sets then add weight according to your comfort level.

 

Back Squat (3x5 @ 95% last weeks 5 RM)

Still going off last week 5RM use 95% to do 3x5
Then

 

Back Squat (2x5 @ 100% of last weeks 5RM)

2 sets at 100% of last weeks 5RM

 

Metcon

In Teams of Two
5 Rounds
25 Cal Row
16 Pull Ups
9 Push Ups

Rx+
C2B
HSPU

Session #2

Gymnastics

Handstand Push-ups (5 sets (see below))

3x80%
2x70%
Rest 90 sec between all sets

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