2 Rounds of:
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
GET STRONG
Back Squat
Every 3:00 for 15:00
5 Reps
GET FIT
5 Rounds of:
12 Toes to Bar
12 Pistols (or Air Squats)
15/12 Calorie Bike, Row, or Ski
1:00 Rest
16 Min Cap
COMPETITORS EXTRA
For Time
50 Wallballs 30/20
100' OH Walking Lunge Steps (45/25 plate)
40 Wallballs
100' OH Walking Lunge Steps
30 Wallballs
100' OH Walking Lunge Steps
12 Min Cap
COACHES NOTE:
The Back Squat doesn't need to be a "true heavy 5x5". The first two sets can be light to moderate to make sure everyone is moving well, then the last three can be the heavy working sets. On the metcon, 1-3 sets on TTB, or suggest a modification.
ATHLETES NOTE:
Although the metcon may seem like a sprint, especially with the rest built in, it's more about consistency here. Can you match efforts/times round after round?
BODYBUILDING WORKOUT
Back, Calves & Abs
2-Way Super-set of:
- Barbell or T-bar Row (3 x 8-12 reps)
- Standing Calf Raise (3 x 20 reps)
- Wheel of Pleasure (3 x 30 reps)
- Lat Pull-down (3 x 8-12 reps)
- Leg-press Calf Raise (7 x 20 reps)
- Reverse Crunches (3 x 20 reps)
- Seated Row (3 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)