Strength
Back Squat “back off week “
3×5 @ 50-65 %
After each set, trainee will attempt AMAP push-ups stopping 1-2 reps before failure.
AMAP = As many as possible.
Male Rx
On a 3 minute interval:
min-0: 400m run
min-3: 400m run
min-6: 400m run
min-9: 400m run
min-12: wod
21-15-9 reps of kettlebell swing 70lb
Burpee
Female Rx
on a 3 minute interval:
min-0: 400m run
min-3: 400m run
min-6: 400m run
min-9: 400m run
min-12:
wod 21-15-9 reps of kettlebell swing 53lb
Burpee
