Friday
Strength:
Oh squats *use rack
3-3-3-3-3-3, pyramid up
Push press
3-3-3-3-3-3, pyramid up
Metcon:
4 rounds:
12 ring rows *parallel to ground
16 1-arm kb oh squats
Accumulate 1 min plank hold
*split the reps evenly for each arm 8/8 for the oh squats
*put feet on box for ring rows
Post heaviest lifts and times to board.
Strength:
Oh squats *use rack
3-3-3-3-3-3, pyramid up
Push press
3-3-3-3-3-3, pyramid up
Metcon:
4 rounds:
12 ring rows *parallel to ground
16 1-arm kb oh squats
Accumulate 1 min plank hold
*split the reps evenly for each arm 8/8 for the oh squats
*put feet on box for ring rows
Post heaviest lifts and times to board.
