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Writer's pictureBlack Iron Athletics

12/13/23

WARM UP (10 minutes)

Toe Raises

Calf Raises

Wall Sit

Air Squats

High Knee Pulls

Quad Pulls

Air Squats

Heel Scoops

Lunges

Leg Swings

Air Squats


STRENGTH (20 minutes)

Back Squats

5-5-5-5

*Every rep is done with a 33X3 TEMPO, this means 3 seconds on the way down, hold for 3 seconds at the bottom, come up fast and pause at the top for 3 seconds before your next rep. After each set you will complete 10 DB Arnold Press


METCON (12 minutes)

For time (12 minute CAP)

12 Bear Complex

-PWR Clean

-Front Squat

-Push Press

-Back Squat

-Push Press

*squat cleans and thrusters are allowed

Scaled @ 95/65

RX @ 115/85

RX+ @ 155/105

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