April 21st, 2021

STRENGTH

Every 1:30 x 6 sets:
2 Tempo Front Squats
Tempo: 5 seconds down (no pause)

Set 1 @ 50%
Set 2 @ 55%
Set 3 @ 60%
Sets 4-6 @ 60-65% of 1 Rep Max Front Squat

METCON

“Emergency Brake”

Working through 8 rounds of 2:00 on, 1:00 off:

For time:
30/24 Calorie Echo Bike
30 Power Cleans (115lb/85lb)
30/24 Calorie Echo Bike
30 Front Squats
30/24 Calorie Echo Bike
30 Squat Cleans

MODIFICATIONS
Echo Bike
-35/30 Calorie Row
-24 Burpees