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September 25, 2022

Monday

Strength:

Back Squat

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New Set Every 2:00

 

Metcon:

5 Rounds

On the 4:00 

9 Burpee Box Jumps (24/20”)

12/9 Calorie Bike

15 Front Squats (95/65)

  • Score time from each interval

 

(Deload week, moderate intensity + a lot of dumbbell work for stabilization heading into heavier lifts next week)

 

L-2 Extra Credit:

Choose one of the following Rep Schemes:

  1. 3 sets of 15 unbroken Strict Dips
  2. 4 sets of 12 unbroken Strict Dips
  3. 5 sets of 9 unbroken Strict Dips
  4. 6 sets of 6 unbroken Strict Dips

Rest 1:00 between sets

 

September 25, 2022