Tuesday
3 Rounds
5 Pushup + Down Dog
20 second Prying GSQ
10/10 Bird Dogs
10 Prisoner Squats
1 Lap around the parking lot
Work Capacity
1 Round, not for time. Rest as needed to maintain quality!
5/5 TGU
800m Run
*6-12 Double MP
*6-12 KB Swings
*6-12 Bent Over Row, per side
*6-12 Double Front Squat
800m Run
5/5 TGU
*Remember when we did our metabolic strength training phase, and you were working in the 6-12 rep range for each exercise? Well, if you recorded your weights during this phase (ahem, like I told you to), now is when you want to refer back to those workouts! Take a look at what weights you used for these exercises by the last week of that phase, and start there. You should be able to get at least 6 good reps, but not more than 12!