A. Back Squat
5×5 @ speed weight. Just keep the pattern fresh, light – moderate today 80% at most
M:
5 Rounds for time:
50 Ft Walking Lunges
15 Inverted Row
12/9 Cal Assault/Echo Bike
9 HR Push Ups
Program Notes:
Today we start off with a light to moderate 5×5 back squat to keep the legs and our raw strength fresh. Lift no heavier than 80% today. Focus on quality movement and be explosive.
Our metcon is a full body workout using low tech moves. Advanced athletes should aim for around 10 mins and we should cap at 15 mins today.
Scaling the Metcon:
RX+ : 50/35 Lunges, 9 CTB, 50Ft HSW
Intermediate: As written
Scaled and Beginner: As written, leg assist on Hr Push Up OK but finish in plank