Thursday L2

Metcon:

30 Minutes (4 Rounds)

Max Distance Bike

Every 2:30

#1: 100m Unbroken Dual Kettlebell Front Rack Carry

#2: 20 Box Step-ups (24/20″)

#3: Accumulate :45 of a dead hang

 

Stimulus Check:

you pick your weight on the front rack carry, it should be a challenge but unbroken. On the deadhang try to be unbroken as long as possible, if you drop before you get :45 shake out then jump back up and finish it out

 

Optional Additional Work

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts + 

additional work

 

Swim Option:

2 Sets:

5 Rounds:

50m Swim

rest :20 Between

 

Rest 5:00 Between Sets

 

looking for a moderate pace on the 50s