Hopefully You Enjoyed Your “Sunday Funday”…
Because This One Is Gonna Punch You In The Face…
*************************************************
ALRIGHT… HERE WE GO!!!
Strength…
DeadLifts… Every Min On the Min:
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ ?!?!%… 3 Attempts…
MetCon…
——————————————-
For a Total of 3 Cycles…
Cycle 1…
As Many Reps As Possible In 2:30 Mins:
15/12 Cal Row + Max Wall Ball Shots…(Rx’d… M-20lbs/F-14lbs…)
30 Sec Rest…
As Many Reps As Possible In 2:30 Mins:
M-15/F-12 Cal Row + Max Box Jump Overs… (Rx’d… M-24″/F-20″…)
30 Sec Rest…
Cycle 2…
As Many Reps As Possible In 2:30 Mins:
M-15/F-12 Cal Row + Max Wall Ball Shots…(Rx’d… M-20lbs/F-14lbs…)
30 Sec Rest…
As Many Reps As Possible In 2:30 Mins:
M-15/F-12 Cal Row + Max Box Jump Overs… (Rx’d… M-24″/F-20″…)
30 Sec Rest…
Cycle 3…
As Many Reps As Possible In 2:30 Mins:
M-15/F-12 Cal Row + Max Wall Ball Shots…(Rx’d… M-20lbs/F-14lbs…)
30 Sec Rest…
As Many Reps As Possible In 2:30 Mins:
M-15/F-12 Cal Row + Max Box Jump Overs… (Rx’d… M-24″/F-20″…)
200 Meter Run… TIME!!!
*************************************************
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 