October 14th, 2019 - Squat n' carry

October 14, 2019

 

 

M-1: Back Squat

8X1 (3 Second pause at parralell) @RPE 7-8 (80-90% 1RM)

*Perform 7 Sets of 1 backsquat at 80-90% of 1RM. Depending on feel.

 

 

M-2:

For Time:

Option A:
25 Calorie Row
500' KB Front Rack Carry (53/35)
25 Calorie Row
50 HSPU
25 Calorie Row
500' KB Front Rack Carry (53/35)
25 Calorie Row

Option B:
25 Calorie Row
500' KB Front Rack Carry (35/26)
25 Calorie Row
50 HSPU
25 Calorie Row
500' KB Front Rack Carry (35/26)
25 Calorie Row

Option C:
25 Calorie Row
500' KB Front Rack Carry
25 Calorie Row
60 Knee/box HSPU
25 Calorie Row
500' KB Front Rack Carry
25 Calorie Row

Target Time: 14:00 - 20:00
Gear 3

*On Front rack carry elbows should be down and thumbs to your sternum