fitness
STRENGTH
a1. back extension @3022 x 8; rest 90s
a2. pbar-dips @2020: max; rest 90s
x5
CONDITIONING
b1. 250m sprint; rest 5min
b2. 300m row; rest 5min
x3

performance
TRAINING
30s: max GTO, 95/65lb
30s: max cal AD
METCONS
A. 9-7-5 reps of power snatch, 95/65 + TTB; 2min active rest
B. 3 RFT (rounds for time) of 10 ohs, 75/55lb + 30 dubs; 2min active rest
C. 2 RFT (15 kb swings, 70/55 + 250m run)

notes: not rest between 30s pieces, but keep your transitions quick and give yourself a full 30s on the AD. sub OH lunge (5L + 5R) for OHS if mobility does not allow.

recipeĀ slow cooker thai yellow curry with grass fed beef

sweat angel cf312

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