Keskiviikko 14.8.2019



Metcon (quality, speed)

EMOM for 12 minutes:

1: 3 Back squats

2: 10 Goblet squats

*Choose a moderate weight that moves fast. 

Metcon (time) 


150 Wallball shots for time. 

Timecap: 7 minutes.

*Goal here is to go in big sets. Choose a proper weight for the wallballs and decrease the reps if needed, e.g. 125 or 100.  


Banded kettlebell swing, 4-5 x 15-20 – moderate. Rest 60s between sets. 

High box jumps 4-6 sets of 2-3 jumps. Rest as needed. 

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