Good luck to Tasia, Rich & Chase as they take on a Tri today.
All:
A. Back SqT – 5RM with 3 second pause in the hole each rep
B. EMOM x 10
odd: with vest, legless weighted rope climb x 1
even: 30’ front rack walking lunge 70’s/53’s
C. 3 rds
500m Row
20 t2b
15 burpee box jump overs 24/20
15 Deadlifts 225/153
25 wall balls 20/14 to 10’ target
rest 1 min between rounds
D. SA DB Alt Row 8-10 reps x 4 sets each side
E. Reverse Tabata L Sit hold
F. 7-10 min of Scap work
Squats 140kg
Emom done
15ln vest
Metcon 19:13
A. Squats
95kg x 5
100kg x 3
B. Complete
C. 21:02