Interval Training
10 sets of :20 hard effort / :40 easy effort of:
ME calorie row / Assault bike / 10m shuttle run
Strength
Pause Back Squat
Every 2:00 for 12:00
Sport/Life: 3 pause back squats; adding load with each set, building to a heavy triple
Fundamentals: 3 pause back squats – same weight across all sets
Metcon
Sport:
For time:
100 double unders
50 alternating DB/KB snatch – 50/35
30 burpee box jump overs 30”/24”
Life:
For time:
100 double unders / 200 single unders
50 alternating DB/KB snatch – 40/25
30 burpee box jump overs 24”/20”
Fundamentals:
For time:
200 single unders
50 alternating DB/KB snatch – choose load
30 burpee box jump overs
