Week 4
Every 3mins x 4
Bike/Row/Ski -18/15 Cals
15 Goblet Air Squats
12 GHD Sit Ups or Sit Ups
*Start slowish and picky up your speed as you go!
THEN..
STRENGTH
Front Squat @82-85%
Your goal is to try and lift 2.5-5% more weight than last week.
Superset…
Power Clean x 1
So today we are shooting for the heaviest reps possible here if you’re feeling good. If for any reason you’re not feeling great today, then just hit sets of 2 at 70-80% effort.
THEN..
METCON
10:00 Cap
100 Double Unders-175 singles
75 RKBS 50/35
50 Wall Balls
25 Burpees
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