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Components

Warm Up 4

Back Squat

Metcon

Settings

Workout

The Cell Gym 10.19.15

Warm-up

Warm Up 4

2-3 Rounds NFT of:

15 Calories row, ski erg, assault bike

10 shoulder taps

10 Push-ups

3+3 thread the needle mobility (palm down)

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Wendler

Week 1:
65% x 5
75% x 5
85% x 5+

Back Squat (65% x 5)

Back Squat

Back Squat (75% x 5)

Back Squat

Back Squat (85% x 5+)

Back Squat

Make sure you change your reps on this one

Metcon

This Met-con should be max effort on each round. Plan your rest accordingly. For those of you who wear heart rate monitors you can base your rest by what your heart is doing.

Metcon (Time)

10,9,8,7,6,5...
Power Cleans 115/75#
Overbar Burpees

The weight should be light enough that you can go unbroken on the power cleans. Scale accordingly.

Cool Down

400M Jog

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