2020 | WEEK24 | DAY 2

Tuesday

Warmup flow: https://vimeo.com/191610836/f05115b9ad

Skill

3 to 5 Rounds each arm 2 DB/KB Turkish get-up 2 DB/KB Windmill 2 DB/KB Single arm overhead squat

Power

Back squat 5/3/1 progression - cycle 3

5 reps @ 98kg / 5 reps @ 113kg / 5+ (=7) reps @ 130kg

Metcon

Same as last week but with heavier DBs.

A) 20-minute EMOM (1) – Bent over DB see-saw row (2) – DB Forward lunge in place, alternating (3) – Seated DB see-saw press (4) – DB Single leg deadlift, alternating (5) – Rest and recover

@ 2x30kg + 2x20kg on press

B) 12-minute EMOM (1) – DB Good mornings (2) – DB Renegade row (3) – (DB) Cossack squats, alternating (4) – Rest and recover

@ 2x30kg + 1x30 on the cossacks

Finisher

5-minute EMOM 20m Seal walk