03/12/18

Weightlifting

Front Squat 6-8 Reps

(heavy as possible climbing in weight) with a 5 second negative. Count to yourself on the way down or watch a stop watch. This negative is IMPORTANT today.

Immediately after your set, go to Hip Thrusts (below)

Weightlifting

Hip Thrust  10 Reps as heavy as possible climbing in weight.

Rest 2min. before starting back at the front squat.

In a 20min. Window you should getting 4-5 supersets in.

Metcon

For Time:
10-9-8-7-6-5-4-3-2-1
DB Thrusters 
Toes-To-Bar
Burpees

15min. time CAP so you gotta move! Excited to see times on this one.