Session #1

 

 

Warm-up

Coaches Choice

 

Weightlifting

If you were not hereand don't have a 5RM then use 87%-88% of your 1 RM for all 5 sets.

 

Back Squat (4x5 @ 100% of your 5RM)

4 sets at 100% of the previous weeks 5RM

 

Back Squat (1xME @ 100% of your 5RM)

1 sets at 100% of the previous weeks 5RM

 

Metcon

 

Metcon (AMRAP - Reps)

11 AMRAP
2-4-6-8-10 Etc
Box Jumps 24"/20"
T2B
Burpees
Air Squats

This will go quickly so pace in order to not blow up too soon.  Scale accordingly

 

Session #2

 

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

5x80%
Rest 90 sec between all sets

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