Foam rolling
5 min DROMs
10 Burpees
10 Pull-ups
50 Flutter-kicks
Strength:HBBS:
2X5 @ 70% – rest 45 seconds
2X3 @ 75% – rest 45 seconds
3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell.
Take 90 seconds rest between each percentage.
1RM=285
70%=200
75%=215
80%=230
Metcon:
5 rounds for total time of:
Row 200m
-rest 1 minute
Run 200m
-rest 1 minute
Notes: Each run/row should be all out efforts.
Time: 16:35
Cash out:
3 rounds of:
10 bar dips
50 Flutter-kicks
2X5 @ 70% – rest 45 seconds
2X3 @ 75% – rest 45 seconds
3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell.
Take 90 seconds rest between each percentage.
1RM=285
70%=200
75%=215
80%=230
Metcon:
5 rounds for total time of:
Row 200m
-rest 1 minute
Run 200m
-rest 1 minute
Notes: Each run/row should be all out efforts.
Time: 16:35
Cash out:
3 rounds of:
10 bar dips
50 Flutter-kicks
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