image

Friday!

Met Con: 35:00 Clock!

*Athletes will spend 8:00 at each station before moving onto the next workout.

EMOM:
A) S2O
E: #185/#125 -3 reps
RX: #165/#115 -2 reps
M/S: #135/95 -3 reps

Touch & Go or Singles. Your choice!

Rest 1:00

B)
E: 8 weighted Pistol Squats #35/25 KB (4 & 4 reps or alternating)

RX: 6 Alt. Pistol Squats (or 8 Deck Squats

M/S: 6 Deck Squats (or 8 assisted Deck Squats or 10 Goblet Squats #44+/25+)

Rest 1:00

C)
E: MBTB
men: 8 reps #8 WB
women 6 reps #8 WB
RX: TTB – 8 reps
M/S: TTB – 5 reps
(or 8 TTB attempts
or 8 V-Ups)

Rest 1:00

D) Box Jumps
E: “30/24 – 8 reps
RX: “24/20 – 8 reps
M/S: “24/20 – 8 reps
(or 10 Alt. Step Ups)