[BRUTAL REPUBLIC] – Cross/Train
Metcon (Time)
WIDOWMAKER MONDAY
BACK SQUATS
20 MIN TO WORK UP TO A FINAL SET OF 20 REPS.
WORK SETS: 10-8-6-4-2 THEN FINAL SET OF 20 AT 60% 1RM.
REPS 17-18-19-20 SHOULD BE VERY HARD.
**3 MIN REST THEN:
3RFT OF:
500M ROW/SKI
10 BURPEE BOX JUMP OVERS 24/20
30 KBS B/G
(15 MIN CAP)
—————————————–
SHRED
20 MIN E2MOM
200M RUN
10 PUSH UPS
15 JUMPING SQUATS
**3 MIN REST THEN:
3 RFT OF:
20 CALS ASSAULT BIKE
25 V UPS
30 OH BARBELL LUNGES 45/35
(15 MIN CAP)