| Tuesday 4/3/18 – FS/ PC/ Metcon/Carry | |
| 1 | Every 2 Mins X 6 Sets – FS X 1 Rep – Build to todays Heavyish for the day |
| 2 | Every 2 Mins X 8 Sets – PC 1.1 – Build to a heavy double through the eight sets – No more than 6 sec rest b/t reps |
| 3 | 5 Min EMOM – 5 TnG PC @50% of Part 2 – remember weight for next week |
| 4 | BS – 5 Sets: rest 2 mins |
| *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% |
|
| 5 | A) BS – Max Unbroken Reps @80% – no more than 2 sec breathing pause at top or set is done |
| rest 3 mins | |
| B) Back Squat x the same number of reps achieved for 4A @70% of BS RM | |
| 6 | Every 5 Mins X 4 Sets: |
| 400m Run | |
| 20 Unbroken KBS (53/35) | |
| 40 Unbroken DU’s | |
| 7 | 5 X 50m Single Arm Farmers Carry @Tough Load – rest 1-2 min |