Friday 6/27

METCON: “Battle At The Barn Repeat: Speed Is King”
AFAP
20 Back Squats@95/65
Run around building
30 Burpees over the bar
Run around building
40 Deadlifts@165/115
Run around building

OPTIONAL STRENGTH: 3x
8-10 Split Squats per leg with DB or KB
rest 90s
M.E. Strict HSPU or Strict press@55-70% of 1RM
rest 90s

 

NO BARBELL BOOTCAMP:

a) AFAP
30-20-10
Calorie Row
AbMat Sit Ups
MedBall GTO

b) 3 Rounds
20 Ring Rows
10 DB Bench Press

c) Row Intervals
30s easy + 20s medium + 10s all out x 6

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