Workout 11/01/21

Strength:

Speed Box Squat

@75% 1RM 

30” rest between sets

Metcon:

4 Rounds

20 Calorie Bike 

15 Overhead Squats (95/65)

400m Run

15 Toes to Bar

Accessories:

8×1 triple broad jump                                                                

8×2 speed banded deadlift @40%1RM

3×12 barbell Kang squats

4×1’ seated dual KB front rack wall sit 26/15

1×5’ constant walking reverse lunges

Cardio:

30’ Bike erg

0-5’ damper 10

5’-10’ damper 8

10’-15’ damper 6

15’-20’ damper 4

20’-30’ damper 2

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