NOTES ABOUT TODAY’S TRAINING

– Strength: Today we are building a heavy set of 5 in 7 sets in the Back Squat. Be smart and make logical jumps in weight across all sets.
– Metcon: Today’s workout is combination of grip, core, lower-body endurance. Challenge yourself with all aspects.

STRENGTH

1) Back Squat: Build to a heavy 5 in 7 sets. 2:20 clock.
2) Sumo Stance RDLs w. bands pulling forward: 4 x 8. 2:00 clock

CONDITIONING

With a partner, not for time:
300 Meter Front Rack Carry (53, 35) (This can also be done with a barbell – 135/95)
100 Reverse Goblet Lunges (70, 53) (This can also be done with a barbell in Front Rack – 135/95)
300 Meter Overhead + Front Rack Carry (53, 35) (Two KBs)
*One person works – split evenly

L3: (53, 35)
L2: (45, 30)
L1: (35, 25)
*20:00 Cap

EXTRA CREDIT

Active Straight Leg Raises x 60s each
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale