11
04 '19
Strength
4 sets
7 front squats
13 back squats
Bar at 60% of 1RM front squat
METCON
“Flight simulator”
For time:
Double unders
5-10-15-20-25-30-35-40-45-50 and then back down to 5
Note: Sets must be unbroken. If you trip, you have to start that set to zero
Scale to single unders or allow breaks
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk press 3×8
Gymnastics
Tempo pistols 3sec down, 3 sec up, 3×6
Core
Accumulate 1min of:
L-sit hold
Front planche
