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Monday April 1

Strength

Back Squat 1×2

1 x 6 (75%)

1 x 4 (80%)

1 x 2 (85%)

1 x 6 (80%)

1 x 4 (85%)

1 x 2 (90%)

  • Every 2min x 12 min
  • Be sure to give at minimum 5min to build to the 75%.
  • As always to “Go by feel” and use last weeks “pop quiz” 1 x 2 as a guide.

 

W.O.D

“Grunt Style”

10min AMRAP

16 Front Rack Reverse Lunges @ 25-35% of 1RM FS

18 Kettlebell Swings 53/35

20 Weighted AbMat Sit-Ups (any object/weight)

 

Open/Performance – as written

Fitness – 44/26

 

Recovery

3 Rounds NOT for time 200m Run

**suggested rest ratio 2:1

Melinda MettenMonday April 1

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