Weightlifting
Back Squat (5-3-1＋)
75-85-95%
10lbs Heavier than 4 weeks ago
Metcon
20 Min EMOM
Min 1: 45 seconds MAX calories Assault Bike
Min 2: 10 Strict Press 95/63 (barbell starts on the ground)
Min 3: 20 Box Jumps 24/20
Min 4: 1 Min Plank Front or Sides (Can switch as needed)
Min 5: Rest
Score is total calories. RX only counts if all of the other movements are completed RX.
Supplement
Sprintervals 25 (4 Rounds for time)
Run 400 meters at 120% of your best time
Rest the amount of time it took you to run
Repeat 4 times.
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