Squat-
Back squat- On a running clock-
– 0:00-12:00- build heavy 2 reps!!!
– 12:00-14:00- Rest
– 14:00-20:00- Every minute- 3 Back squats @70-80%
***
Metcon-
10 AMRAP-
2-4-6-8-10-12-…etc
Push Ups
Sit Ups
Reverse Lunges
***
Gainz-
On a running clock-
0:00-15:00- EMOM
1) 8 Dual KB rack squats
2) :40 Plank
3) 5-6-7-8-9 Strict pull ups (or any other progression)
15:00-17:00- Rest & transition
17:00-25:00-
Odd– 6-12 Rings push ups
Even– 8-12 Dual DB Bent over rows
25:00- 27:00– Rest & transition
27:00-35:00– With a partner
Hold 2 KBs in any form-
each one in suitcase / 1 in farmer & the other rest..
– If 1 KB drops down = 30 burpees each