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| Guns after a long Vegas metcon... |
Row 250m
Dynamic Warm-Up/Burg WU
Strength:
ME Box Squat with bands: Go for a new 1RM!
Sumo DL: Heavy set of 5
Glute Bridge: 3 x 20
MetCon:
For Time:
10-1 Front Squat 135#
1 Rope Climb
Do 10 FS, 1 RC, 9 FS, 1 RC... down to 1 FS, 1 RC*
*FS = Front Squat, RC = Rope Climb
**Chris Spealler: a mere 4:47
Endurance:
Run or Row: 10 x 100m, rest as needed between
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