Guys and Girls Night is BACK!
Friday March 27 at 5:30pm
Ladies you are heading to Harbor East and guys you are heading to Federal Hill
Strength
Back Squats
5/5/5/5/5
(50%-60% of 2 RM)
Metcon
Run 400 M
25 Pull ups
25 Wall Balls
3 Rounds
Fitness: 14/10
Performance: 20/14
Open: 20/14 (WB are unbroken)
Athletes: Today we de load on our back squats. Focus on position, range of motion and breathing. For the second piece we get our second run of the season in. Push the pace and use progression to keep each round under 6 minutes.
DRIVE
1 Min Max Meters on the Rower
1 Min Max DB Hang Snatch (single)
1 Min Max Low Plank
1 Min Max DB Push Press (single)
1 Min Max DB Goblet Lunge
2min Rest
4 Rounds
