Monday 5-2-16

 

Warm-up:15min

  • Agility Drills

Weightlifting:20min

  • All: Deadlift (5x5)

Add weight each set and try to PR 5RM on final set.

Metcon:15min

  • Form: Metcon (Time)

500m row
50 Air Squats
400m run
40 KBS

Record KBS weight.  Russians ONLY IF American swing is dodgy

  • C/I: Metcon (Time)

1000m row
100 Air Squats
800m run
80 KBS (16/12)

The KB weight is light because for C/I on this workout I'd like to see as unbroken as possible.