Session #1

Warm-up

Coaches Choice!

Midline Accessory

Midline "Tabata"
#1 Seated Leg Raises
#2 Barbell Roll outs

This section will take 8 minutes.
Tabata is 20secs on and 10 secs rest for 8 Rounds = 4mins. Be consistent with your reps for each round.

Weightlifting

Front Squat (3x5,1x20)

3x5 (40%,45%,50%) This week if you made last week add 5# total.  This means if you did 100# or 200# you'll go up to 105# or 205#.

Metcon

(AMRAP - Reps)

3 AMRAP

5 Box Overs 24#/20#
10 KBS 570#/53#
15 DU

Rest 1 Min

2 AMRAP

5 Box Overs 24#/20#
10 KBS 70#/53#

Rest 1 min

1 AMRAP
Max Reps Box Overs 24#/20#

This should be all out on each one of these AMRAPS.  These are not meant to be paced

Session #2

Gymnastics

Pull-ups (4 Sets at 3 strict Pull Ups + ME kipping/butterfly)

you will do 3 strict then without dropping go straight into max reps of kipping/butterfly pull ups

Extra Conditioning

Max Effort 5k Row

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