Strength – Back Squat (1×8)
Back Squat:
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
Workout – Metcon (3 Rounds for time)
HOT COCOA
3 Sets (1 Set every 6 Minutes)
25/20 Calorie Row
300m Run OR 200m Shuttle Run (2x50m Down and Back)
25/20 Calorie Row
TARGET SCORE
Target time each set: 4-5 minutes
Time cap: 5:30 minutes
SCALED OPTION
3 Sets (1 Set every 6 Minutes)
15/12 Calorie Row
200m Run or 100m Shuttle Run (1x50m Down and Back)
15/12 Calorie Row
Mobility – Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll Lower Back
* If time permits