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Components

Warm Up 4

Deadlift

Front Squat

Metcon

The Cell Gym 6.18.19

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

Strength

Deadlift (5@65%, 5@75%, 5+@85% )

Deadlift

Front Squat (10.10.10)

Front Squat

complete a set after each set of deadlift. Keep them moderatly heavy, Challenging but not impossible. try to go up in weight on each set.

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
8+8 SL Squat
12 Ring Rows
12 Air Squats to med ball
250m Row

Metcon (AMRAP - Rounds and Reps)

SPORT
12 Min AMRAP
8+8 Alt. Pistols
6 Strict pullups (modify with band, strict)
12 Air squats
250m Row

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