Intermediate
Strength:
Pause front squat –
7 x 3 @ 80%
*Pause for two seconds in the bottom
ME / Metcon:
Complete the following exercises for the prescribed distances with a sandbag:
Lunge – 25 meters
Overhead carry – 50 meters
Sprint – 50 meters
Broad jump – 25 meters
Zercher carry – 50 meters
Run back to start – 200 meters
* Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.
Beginner
Strength:
Pause front squat –
6 x 4 @ 70%
*Pause for two seconds in the bottom
ME / Metcon:
Complete the following exercises for the prescribed distances with a medicine ball:
Lunge – 25 meters
Overhead carry – 50 meters
Sprint – 50 meters
Broad jump – 25 meters
Zercher carry – 50 meters
Run back to start – 200 meters
* Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.
