Strength - Back Squat

Out of 90% of 1RM

5 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
Amrap @ 95%

METCON - Bumpy Ride

In Teams of 3, AMRAP 25:
12/9 Calorie Bike or Row
6 Burpees Over Wreck Bag
100 Meter Wreck Bag Run (50/35)

Athletes will alternate full rounds today before switching off.
These rounds are meant to be fast and furious.
The Wreck Bag should be light enough that athletes can sprint with the weight.

Gold: 50/35

Silver: 20/16

Bronze: 14/12

White: 10/10 or nothing

Advanced Work - Core - Advanced Work

3 Giant Sets
GHD Supine Hold
Side Plank (right)
Side Plank (left)
Round 1 – :60s at each movement.
Round 2 – :45s at each movement.
Round 3 – :30s at each movement.