A) Whiteboard Brief (0:00 – 3:00)
– Strength: Week 2 of Back Squats. Weights are heavier this week so it’s okay if you don’t feel ”fast,” but the execution needs to be your main focus today.
– Metcon: Don’t let this workout fool you; this is a brutal workout with 84 heavy kettlebell swings. You can rest as much as you need to between sets, but all sets need to be done UB.
B) Warm Up/Mobility (3:00 – 15:00)
5:00 of Dynamic Warm-up consisting of lunges, bounding, jumps, skipping, high knees ect.
then With a medium weight KB:
10-8-6-4-2
Russian Swings (squeeze glutes on each rep)
Goblet Squats (1 count pause at bottom of each rep)
Rest 20s between sets.
C) Strength (15:00 – 40:00)
1) Back Squats: 3 x 3 @80%, 3 x 2 @85%. Rest 2:00
D) Metcon (40:00 – 50:00)
”Unbroken”
For time: 21-18-15-12-9-6-3
KBS (70, 53)
*All sets must be done UB.
L3: (53, 35)
L2: (45, 30)
L1: (Not UB 45, 30 Russian Swings)
8:00 Cap
E) Abs (50:00 – 60:00)
Flutter Kicks (2 count): Max Reps in 5:00.