June 24, 2024

So it goes

View the Workout See the Whiteboard

Skill/Strength:
Every 2:30 for 5 Rounds
6 Back Squat at 65%
4 Back Squat at 75%
3 Back Squat at 80%
2 Back Squat at 85%
1 Back Squat at 90%

Metcon:
4 Rounds
15 Choose Depth Wallballs 20/14lbs (squat as little or as much as you’d like, you pick!)
100 Double Unders
10/8 Cal Echo Bike Sprint
-8 min cap

Accessory Work:
EMOM 16
1: 8 GH Raises
2: 12/10 Cal Ski Erg
3: Max Handstand Hold (against wall or freestanding)
4: Rest

Mobility:
3 min hamstring smash per side
3 min glute smash per side

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