Friday
Strength
Sumo Deadlift 5 x 2 @ 80% — 3 x 1 @ 90%
Metcon
500m row
1 min rest
21-15-9
Pull Ups
Front Squats (60/40)
1 min rest
500m Row
Score is TOTAL TIME taken including rest time.
Spud's Focus Points
Strength
Maintain a really tight body position in the Sumo Deadlift, Keeping your head and chest high. If your body position changes due to the weight being heavy, take some off!
Metcon Stimulus
- Go in HOT on BOTH of the rowing elements. You have 1 minute rest after the 1st one and you have a minutes rest before the last.
- The front squats will feel heavy for this amount of reps, so try and stay at a deliberate pace throughout.
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