11
Sep
Breathe Slow
Every Minute on the Minute for 10 Minutes:
Odd – 5 chest to bar pullups
Even – 3 High Box Jumps
STRENGTH – Back Squat 4×4
If you finished 4×4 last week go up 5 lbs. If you didn’t hit last week, redo the weight from then.
METCON – In 3 Minutes:
Run 200 meters and in remaining time gain as many calories on the Airdyne as possible.
Rest 1 Minute
In 3 Minutes:
Run 200 meters and in remaining time perform as many Kettlebell goblet step ups as possible.
Rest 1 Minute
In 3 Minutes:
Run 200 meters and in remaining time perform as many Manmakers as possible.
Manmaker (with dumbbells) is pushup, row right, row left, squat clean thruster.