Back Squat - Metcon

Tuesday, June 7, 2022

Home Gym

1200

Warm Up

500 meter row

hip hammy flow

banded side step

banded monster walk

Weightlifting

Take 20 minutes to build to a 3-RM Back Squat

8x45

5x95

3x135

3x155

3x175

3x185

3x195#

Metcon

Against a 6-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)
Rest 6 minutes – repeat for 2 sets.

14# wall ball 

Round 1 - 26 reps

4 min rest

Round 2 - 24 reps

I finished the row in about 4:40 and with a moderate transition had just over a minute for a single set of wall ball shots.  Scaled to 14# wall ball.