7
Back Squat (1×8)
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
Metcon (3 Rounds for reps)
Hot Cocoa
3 Sets (1 Set every 6 Minutes)
25/20 Calorie Row
300m Run OR 200m Shuttle Run (2x50m Down and Back)
25/20 Calorie Row
3 Sets (1 Set every 6 Minutes)
25/20 Calorie Row
300m Run OR 200m Shuttle Run (2x50m Down and Back)
25/20 Calorie Row
TARGET SCORE
Target time each set: 4-5 minutes
Time cap: 5:30 minutes
STIMULUS and GOALS
Stimulus for workout is moderate to moderate/high intensity. Athletes should be keeping effort at a level that is maintainable and repeatable across all three rounds.
Target time each set: 4-5 minutes
Time cap: 5:30 minutes
STIMULUS and GOALS
Stimulus for workout is moderate to moderate/high intensity. Athletes should be keeping effort at a level that is maintainable and repeatable across all three rounds.
First round is a tester and the next two is all about holding on.