Happy Birthday to Lady G!  Celebrating "21 years" of fabulousness!  And a belated to Lisa B...who amazingly is celebrating 21 as well!

Movement Prep:

2 rounds

  • 8 Ankle Mobility Wall Drill (Dorsiflexion)
  • 6 Split Squats/side [42x0]

Strength NEW Q’s:  Back Squat

  • A1. 3 x 5 reps across @ same weight – rest 1 min
  • A2. Dead Hang Pull-ups, 5 x 4-6 – rest 90 secs

VETERAN Q’s:  Front Squat

  • A1. Work up to 3RM (3 worksets above 80%) – rest 1 min
  • A2. Dead Hang Pull-ups 5 x 4-6  – rest 2 mins

Metcon: 4 Rounds for Time:

  • 15 Burpees
  • 15 Pull-ups
  • 200m run

1 Comment