Today:
Strength:
Perform 5 perfect Sumo Deadlifts. Weight does not need to be heavy.
Sumo Deadlift performed at West Side Barbell
Then, Perform 10 reps of perfect barbell good mornings.
*DL and Gm’s are done separately.
METCON
3 rounds
50 Sit-ups
15 buprpees
Tempo Back Squat 33X1 – 4×3 at 70-75% Rest 2 minutes
3 second negative and 3 second pause today, lets really focus on control, staying tight and NOT bouncing out after the pause!
“Francy” 5RFT – 12 min cap 200m run 15 Front Squats 95/65 | 75/55 | 45/35
Workout – modifying the Nancy workout to cut the run in half and make it front squats, so we should be able to move faster than normal on these. Pace your run to try and stay unbroken on the front squats!
