Warm-up

• 2 Rounds
  • 20 Row Cals
  • 15 Half burpees (no going down into a push up just get into a straight atm plank position and go back up)
  • 10 Squat Jumps
• –then– 1:00 Squat Hold
• -Couch Stretch
• -Pigeon Stretch (45 seconds each side)

STRENGTH

• Back Squat 3-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.

• Set 1: 70% of 90%
• Set 2: 80% of 90%
• Set 3: 90% of 90%; 3-9 reps Try to go heavier than previous weeks.

METCON

• 5 rounds for time of:
  • 8 Russian Double Kettlebell Swings, 70/53 lbs
  • 10 Burpees
  • 14 Bike Calories
  • Rest 2 mins

Russian Double Kettlebell Swings- should be to eye level Burpees- use a target to touch if you can Scaling Options: Use a weight that you can keep unbroken for the russian swings. If you don’t have a bike sub 200m Run or 74 DUs (or 45 seconds of DU practice). Rest 2 mins or alternate rounds with a partner.