Day 12
Warmup
3 rounds
*Don't rush your warmup. Execute each movement with a focus on quality. On the machine, you should increase effort each round
1:00 Row
10 Sots Press
15 Med Ball Jumping Squat
15 V-Ups
Strength
Back Squat
1 x 10
1 x 8
1 x 8
1 x 8
-----
Front Squat
1 x 5
1 x 5
2 x 5
-----
Power Snatch
5 x 3
MetCon
3 Rounds
1000 m Row
25 Box Jump Step Down 24"/20"
100 Double Under
Rest 2:30 Between Rounds
Accessory
Assisted Strict Chest to Bar
5 x 12
-----
Dumbbell Lying Tricep Extensions
4 x 15
-----
DBall or Sand Bag Bear Hug
5 x 1:00 150/100
Bonus
40:00 - Zone 2 Bike or Run