Monday – 4/1/2019

The Workout for Monday is:

STRENGTH
Back Squat
In 15 minutes, work up to a heavy Back Squat double for the day.
As the weight gets heavier, your rest time will increase.
I want you to get heavy, but no misses please.

METCON
5 Rounds For Time
-8 Deadlifts (135/95)(Rx+185/125)
-25 Double-Unders
-8 Power Cleans
-25 Double-Unders
-8 Push Jerks
-25 Double-Unders
Time Cap = 18 minutes
*Hope everyone missed using the barbells 🙂

EXTRA CREDIT
[Gymnastics]
Death by Unbroken Pull-Up/C2B Pull-Ups
Start @ 2 and add 2 reps each minute.
Don’t rip!

[Accessory]
5 Rounds, NFT
-15 Weighted Hip Extensions
-15 GHDSU
*Rest as needed between sets

[Engine Builder]
Air Runner
4 x 1200m
Start at a descent pace and get faster each set.