Monday
Strength:
Anderson Back Squat:
9 x 3 @ 70%
New Set Every :45
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Pins should be set at hip height, measure for the tallest person and stand on mats for shorter people.
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Think about being as explosive as possible going up out of the squat.
Metcon:
[OPEN + PERFORMANCE]
For Time:
Run 1000m
50 Wallball- (20/14-10/9)
30 Burpee Box Jumps (24/20”)
[FITNESS]
For Time:
Run 1000m
50 Wallball- (14/10-10/9)
30 Burpees
Level #2 Progression Extra Credit:
Choose One of the Following Rep Schemes:
A. 3 sets of 15 unbroken Kipping Handstand Push-Ups
B. 4 sets of 12 unbroken Kipping Handstand Push-Ups
C. 5 sets of 9 unbroken Kipping Handstand Push-Ups
D. 6 sets of 5 unbroken Kipping Handstand Push-Ups
Rest as needed between sets
