Session #1

 

 

Warm-up

Coaches Choice

 

Weightlifting

 

Back Squat (Find 5 RM)

Work to a Heavy 5 RM for the day

 

Metcon

 

Metcon (Time)

For Time
30 Jump Squats
30 Box Jumps 24"/20"
30 DU
30 Burpees
30 HR Push Ups
30 T2B
30 KBS 53#/35#
30 SDHP 53#/35#

Rx+
KB 70#/53#

Pace Accordingly.  Don't come out too fast but don't pace so much that you have too much left at the end.  You should be working around 75%-80% for most of the metcon and turn it on for the end.

 

Session #2

 

Handstand Push-ups (Find your ME HSPU)

Take 2 sets to find ME HSPU and average your two sets.  3 -5 min rest between sets

 

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