Monday

Strength:

Banded Back Squat

40% + 25% Band Tension 

9 x 3

New Set Every 1:00

 

Metcon:

[OPEN]

7 Rounds 

For Time:

10 Wallball-20/14-10/9

10 Toe to Bar

*80’ Farmers Carry After Each Set (70/44’s)

 

[PERFORMANCE]

7 Rounds 

For Time:

10 Wallball-20/14-10/9

10 Toe to Bar

*80’ Farmers Carry After Each Set (53/35’s)

 

[FITNESS]

7 Rounds 

For Time:

10 Wallball-20/14-10/9

10 Knees to Chest

*80’ Farmers Carry After Each Set (44/26’s)

 

Open Prep Extra Credit

Chest to Bar Pull-Ups

Choose one of the Following Rep Schemes

3 sets of 12 unbroken Chest to Bar Pull-Ups

4 sets of 9 unbroken Chest to Bar Pull-Ups

5 sets of 7 unbroken Chest to Bar Pull-Ups

6 sets of 5 unbroken Chest to Bar Pull-Ups

Rest 1:00 between sets

• Will repeat in two weeks. Try to move up one rep scheme each time!