Wednesday – Friday

Warm-up

  • 2 minute jog
  • 10 push-ups
  • 10 KB swings
  • 10 squats

Lifting: Lower Body Machine – 3 rounds

  • Leg Press: 15 reps
  • Hamstring curl: 15 reps
  • Quad extension: 15 reps

METCON:

3 rounds (10 minute time cap):

  • 20 alternating hang DB power snatches
  • 20 barbell walking lunge steps (front rack)
  • 20 (top) half burpees

REST 2 MINUTES

3 rounds:

  • 15 barbell deadlifts
  • 400 meter Run

Today is a double whammy. You have two back to back METCON to complete with a 2 minute rest between efforts. Whenever you finish the first METCON, you rest two minutes before starting the second. There is a 10 minute time cap for the first workout, so you want to push yourself to finish before 10 minutes. If you finish at 8 minutes, you rest until the 10 minute mark and start the next workout. If You aren’t finished the first METCON when 10 minutes hit, you start your rest period and prepare for workout 2.