בלוג

Strength

Back squat
5 x 6 @78% + 4 sec eccentric
TC: 15 min

Metcon

3 Rounds for time:
10 RMU
20 Box jumps @ 30/24"
30 Abmat sit-ups

TC: 18 min

Scaling Options
Beginner:
10 Ring Rows
5 Assisted Ring Dips
20 Step ups
15 abmat situps

Intermediate:
10 Slingshot RMU
20 Box Jumps 24/20"
30 Abmat Sit Ups

Accessory

Explosive rotational med ball throw on wall
5 x 10/side
Rest as needed