Weightlifting
Bulgarian Split Squats (5-5-5-5-5)
Metcon
Metcon (Time)
For time (partition as needed): 25:00 TIME CAP
100 Push-ups
100 KB 1-arm snatches
100 Floor wipers
100 AbMat sit-ups
Rx+: As written, 135#/95# BB, 55#/35# KB
Rx: 75 Reps of everything, 95#/65# BB, 35#/20# KB
Foundations:
50 Reps of everything, 55#/35# BB, 20#/10# DB instead of KB
DO NOT DO RX+ UNLESS YOU HAVE BEEN CONSISTENTLY WORKING OUT FOR OVER 6 MONTHS!
5 sets of 5 each leg. Work up slowly in weight each set. Always start with your weaker leg first.
PLEASE PUT AN ABMAT ON THE FLOOR TO PROTECT YOUR KNEE!
Use bench for back foot, or any box under 20″.
Hold KBs or DBs at sides for weight. Enter in total weight of KBs or DBs. 50#s = 100#
Record as heaviest set of 5 reps.