Tuesday- Speed LB + Row/Bike w/ LB Muscle Endurance

A. Hurdle Hops, 3 x 3 hops, rest as needed **set PVC hanging off 3 different 24” boxes and jump and land on two feet

B. Front Squat w/ Chains, 3/min for 9 min @ 60% + chains

C. Deadlift w/ bnds, 1/30 sec for 15 reps @ 60% + bands

**B and C focus on moving bar as fast as possible

+

2 sets

Row 1000m @ 5k Pace

Rest 30 sec

10 Double DB RDL’s @ 3030 tempo with 35-45#/H

Rest 60 sec

Bike 50 Cals

Rest 30 sec

10 Double KB Front Rack Squats @ 3030 tempo **25# KB’s/arm

Rest 2 min

A. These hurt. Shins were sore from the running

Someone was using the chains so I started with the DL

B. 195+ 58# of chains

C. 245 plus bands

Metcons

12:46

13:00