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Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

2 ROUNDS FOR QUALITY
30 Crossbody Mountain Climbers
5 Lunge-Lunge-Squats
6 Alt. Groiners w/ Thoracic Rotation
7 Burpees

Into…

1 ROUND FOR QUALITY
10 Barbell Back Squats
6 Barbell Front Squats
6 Barbell Strict Press
6 Barbell Thrusters

Strength

Back Squat (5x3)

Back Squat

Tempo Back Squat
5x3 @ (31X1)*

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME
15 Thrusters (75/55)|(65/45)
5 Ring Muscle-Ups

(Score is Time)

KG BB: (35/25)|(30/20)

RMU OPTION 1: Jumping Ring Muscle Ups
RMU OPTION 2: Burpee Pull-Ups

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Whiteboard:

Friday, June 25, 2021

Male Clients