Warm-up
Coaches Choice
MetCon
Every 10 Minutes for 30 Minutes:
1-mile Run or 2k Row
(RX+ every 10min. for 40min.)
Scaling
-1200m run or 1500m row
LITE
Every 10 Minutes for 30 Minutes:
800m Run or 1k Row
Strength
Make up a lift you missed earlier in the week
A. Find a 1RM Back Squat
B. 3 Rounds:
Max Rep Overhead Squats
Rest 3min. Between Sets
(scores are best set AND total reps across 3 sets)
Advanced = Bodyweight
Intermediate = 3/4 Bodyweight
Beginner = 1/2 Bodyweight or less
C. Find a 1RM Strict Press