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Row 500m
Work up to a heavy single squat clean (not max)
Dynamic Warm-Up
Strength:
ME Squat with blue or green bands
Good Morning: 2 x 10
MetCon:
2 Rounds for reps of:
1/2 Tabata Back Squat 40% 1RM
1/2 Tabata Row (calories)
*So that means you do 20s on, 10s off, for 4 rounds of the back squats, then do 4 rounds of the rowing, then repeat. Your score is the lowest number of reps completed combined with lowest calories rowed.
Endurance:
Run or Row: 400m, 5 rounds
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