Bring a Sword

11
Feb

Bring a Sword

SKILL – Sumo DL/OHS

*Posterior Activation

STRENGTH – Sumo DL

**5-5-5-3**

*Rest/Recover between sets

*Heaviest weight for each set, try and prgoress

METCON – 4 Rounds for Time

Run 200 meters (sub 21/15 cal row or 28/20 cal bike)

15 OHS

12 BOB

9 T2B

L1: 135/95, BFB, Unbroken T2B

L2: 95/65, BOB, T2B

L3: 75/55, 18/15 cal row or 21/18 cal bike, BOB, K2E

L4: Goblet Squats, 15/12 cal row or 18/15 cal bike, Reg. Burpees, K2E or Dragon Flies

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