Crossfit
A) Back squat deload: 4×5 @ 55%1RM. 2 second pause at bottom of each rep
B) 18 minute alternating EMOM for max reps
1) wallballs 2) plate burpees (45/25lb) 3) toes to bar or Vups 4) calorie bike/row 5) single arm db OH lunge (50/35lb) 6) rest
Rx-Plus
70/50lb db
Metcon Class
4 rounds of
Run 800m-20 kb goblet cleans-3 wall walks.
Rest 3 minutes after each round.