Wednesday, 4/12

Warm-up/mobility

Limber 11

Strength/Skill

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%

Metcon

For time:

30/20 Calories of Assault Bike

30 Thrusters (115/75 lbs)

30 Chest-to-Bar Pull-Ups

Accessory Work

30 Limbo Twists (each side, 60 total) @ 2110

Ellie McKenzie December 2, 2023

Ellie McKenzie December 2, 2023

Ellie McKenzie December 1, 2023

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