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Tuesday 1/2/24

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Back Squat (20:00)
In 15:00, build to a heavy set of 7 on back squat
Then, 5:00 for 2×7 @ 90% of that set
METCON: (16:00)
Alternating every 2:00 x 8
Interval 1 – 2:00) 10 Double DB Alternating Step Back Lunge (athlete choice on weight) + Max Cal Row
Interval 2 – 2:00) 20 Wall Ball (RX: 20/14) (ADV: 11’/10′ Target) + 5 Ring Muscle Up
SCORE = Cals on Rower
ADDITIONAL WORK:
EMOM 5: 3 Overhead Squats from the floor
For Time:
12-9-6-3 Weighted Strict Pull Up (Athlete Choice)
*15 GHDSU After Each Round
Ski Intervals:
6x 12/9 Cal Sprint (Rest 1:00)

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