(90 seconds rest between sets. Alternate
Exercises)
1a Front Squat: 2-3 sets 4-6 reps (225 lbs)
1bChins/Assistant Chins: 2-3 sets 4-6 reps
(60 seconds rest between sets. Alternate
Exercises)
2a Front Squat: 3 sets 8-12 reps (185lbs)
2b Chins/Assistant Chins: 2-3 sets 4-6 reps
(No rest between A & B exercises. 60 seconds rest
between A/B supersets)
3aStep Ups: 2-3 sets 12-15 reps (each leg)
3b Lat Pulldown: 2-3 sets 12-15 reps (w/ bands)
4a DB Squat (Heels Raised): 2-3 sets 12-15 reps --40lbsL/R DB
4b Push Press: 2-3 sets 12-15 reps
Metcon
• Lateral Step Out Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Alternating Step Up x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Plant Walk-Ups x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Burpees x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Lateral Step Out Squat x 30 seconds
• Jump Rope for 90 seconds of active recovery
• Alternating Step Up x 30 seconds
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Threaded Mode
