Monday

Warm-up
Warm-up
3 SETS (:40 ON/ :20 OFF)
Cal Bike

SET 1: 50-60+ RPM
SET 2: 55-65+ RPM
SET 3: 60-70+ RPM

Into…

2 ROUNDS
12 Alt. Cossack Squats
10 Sit-Ups
8 BB Up & Overs*
6 Lunge-Lunge-Squats**

*1 Rep= Push Press + Lower to Back + Back Rack PP + Lower to Front Rack.
**Round 2 complete movement w/ BB.

Strength
Front Squat (10-8-6*)
*Start Light-Moderate and build to Moderate+.

(Score is Weight)

Week 2 of 9

Workout
Metcon
EMOM x 18 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)|(75/55)
MIN 3 – :45 Sit-Ups

(Score is Total Reps)

KG BB: (52.5/35)|(35/25)