30/09/19

Metcon

Every 5min. x 5 Rounds:
5 Back Squats
500m Row
15 Pull-Ups or 5 Weighted Pull-Ups or 7 Muscle Ups

Back Squat Percentages:
Round 1.) 40%
Round 2.) 40%
Round 3.) 50%
Round 4.) 50%
Round 5.) 60%

Do not go over your percentages. These down weeks are necessary for long term results.

Metcon

1 Round for Max Reps:
2min. of Max Wall Balls
2min. of Max American KB Swings
2min. of Max Wall Balls
2min. of Max American KB Swings