Friday, July 20th

A

STRENGTH:

Stamina Squat On the Minute x 12 (3 Rounds): Minute 1 – 6 Back Squats @ 65% Minute 2 – 4 Back Squats @ 70% Minute 3 – 2 Back Squats @ 75% Minute 4 – Rest First week of this progression.

B.

METCON:

Teams of 2

20 Minute AMRAP:

200m Medicine Ball Run (20/14)

20 Handstand Push-Ups 30 Calorie Bike 40 Kettlebell Swings (70/53)

If unable to run, complete the following: 350m Row

Teams will work together to complete as much work as possible in twenty minutes, breaking up repetitions as they see fit. One athlete will complete the run at a time. The weight on the kettlebell should be a load that they could swing for 20+ repetitions when fresh.

Teams can aim to find a rep scheme that allows them enough rest to keep moving quickly when it is their turn, but not so much work that they slow down during their set.