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Components

Metcon

Back Squat

Metcon

Settings

Workout

Tuesday

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME
20/15 Cal Row
25' HS Walk

-Rest 2:00-

3 ROUNDS FOR TIME
20/15 Cal Row
25' HS Walk

(Score is Time)

B. 60:00 GPP

Warm-up

3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations

Into...

EMOM x 6:00
:30 On/ :30 Off
Min 1 - Row (Easy)
Min 2 - Wall Squats
Min 3 - Row (Moderate)
Min 4 - Cossack Squats
Min 5 - Row (Hard)
Min 6 - Back Squats w/ empty bar

Strength

Back Squat (3-3-3-3-3)

Back Squat

3-3-3-3-3
Back Squat*

*Start moderate and build to heaviest set of 3.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
13 Back Squats (155/105)|(115/75)*
350/300 Row

*Squat can come from ground or rack.

(Score is Time)

Optional Cool Down

FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 SETS
1:30 Wall Sit

-Rest 1:30 b/t Sets-

(No Measure)

5 SETS
1:00 Hollow Hold

- Rest 1:00 b/t Sets-

(No Measure)

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