Monday L2

Warm-Up:

50m Forward Sled (70/45)

50m Sideways Sled Right

50m Sideways Sled Left

50m Backwards Sled

into…

2 Rounds

12/9 Calorie Echo Bike

6 Muscle Cleans

6 Zombie Squats w/ 2s Pause in hole

 

Strength:

Back Squat

5 x 8 @ 50-60%

New Set Every 2:00

Lookign for clean, crisp and fast reps here.

 

Metcon:

For Time

3 Rounds

30/24 Calorie Bike

200m Sled Drag (90/70)

15 Squat Cleans (95/65)

 

Elite: RX

Semis: RX

Quarters: 24/18 Calorie Bike

 

Accessory:

3 Sets:

10/10 Single Leg Single Dumbbell RDLs

20 Banded Reverse Crunches

30 Banded Hamstring Curls

 

Rest as needed between sets