Tuesday, 1 August 2017

With a 30 minute clock:

1. ACTIVATION

3:00 Light Row, into

3 Rounds:

4 Pushups, 8 Pausing Air Squats, 12 AbMat Sit-Ups

And then...200 Meter Run

2. SQUAT PRIMER 3 Rounds:

5 Single Leg Box Step Ups (per side)

5 Waiter Squats (per side)

3. STRENGTH & STAMINA - EMOM x 12

Odd Minutes – 2 Front Squats @ 75% of 1RM Front Squat

Even Minutes – 4 Back Squats @ 75% of 1RM Front Squat

4. Metcon - 2 RFT (10 Minute Cap)

Row 500 Meters

Run 400 Meters

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Macon, Georgia 31201

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