Warm-up
Wallball Push press x20
Knee tucks x20
Wallball x10
Toes to hips x10
Banded Waiter Squat
2×10
Front Squat prep
Front Rack hold
Front Squat hold
Front Squat x10
Metcon Prep:
Verbalize goals
Visual Demos
3.2.1.Go!
Front Squat (10-8-5-3-3-3-3-3)
*Build
**Move with precisions in the higher rep sets in hopes of retaining good habits at heavier loads.
Metcon (Time)
75 Wallballs
200m Medball Carry
45 Toes to bar
600m Run
*Open the flood gates on this one.
**Test your abilites on the wall balls. 20? 30? 50? shoot for 1-3 sets.
***Run hard and fast on the carry and the finish.
****Toes to bar should be very labored. Find a rythem and move fast. Do not allow heartrate to drop during these.