Two posts in one! Forgot to post Fridays!

FRIDAY
Strength

Front squat

1×10@60%
1×8@65%
1×6@70%
1×4@80%
1×2@90%
5×2@95%

MetCon

5 rounds
30 double unders/60 singles
10 v-ups
6 minute TC

Then

5 rounds
5 t2b/k2e
10 push-ups
6 minute TC

If you beat the 6 min TC you rest for the remainder if the time.

SATURDAY

Strength

OH squat
20 min to establish a heavy weight.

MetCon

“Bradley”
100 m sprint
10 pull-ups/ring rows
100 m sprint
10 burpees

10 rounds

***scaled does 5 rounds and ring rows

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