11/6/17

Strength

4x 2-3 min rest between each

A1) 4 1 ¼  back squat 4.0.x.1 (50-60%)

A2) 3 depth drop

Metcon

EMOMx16

00:00-8:00

Even: 15 no push up burpee

Odd: 30 second goblet wall sit

8:00-15:00

Even: 40 sec bike

Odd: 12 goblet squat