2019 OCFCycle 2 – Re-Test Week Day 2
Warm-up:
AMRAP 4 Minutes
8 Goblet Squats
6 Burpees
Bike 8/6 Calories
Then
Couch Stretch
2:00/side
2. Strength
Find a 3RM Back Squat
LITE:
5x5 Back Squat or Heavy goblet squats
Metcon:
RX
3 Rounds:
12 Thrusters 105/70lbs (RX+ 135/95)
15 Bar Facing Burpees
15 Toes to Bar
SCALED/LITE:
Lighter Thrusters or DB Thrusters
Sit Ups instead of T2B
Side Work:
Row 2k
Rest 5:00
Row 500m x 3
Rest :60
*At exact 500m average time as your 2k pace
