#SQUADGOALS
Re-test week is upon us. We knock the volume down and up the intensity just in time for the open to start. Lower volume ensures the body will be ready while maximum focus and intensity prep the mind.
Cycle 4 Re-test Week Day 1
Compare scores to MFT #833
1. Lift
Find your 3RM touch and go squat clean
2. Primer
3 Rounds
10 Box jumps 30/24″
Row 200m
Primers are meant to be done roughly 10 minutes prior to a workout with high metabolic demand. Blaze through it, let your heart rate settle back down, then hit the met-con.
3. Met-Con
5 Rounds
10 Deadlift 315/205lbs
20 Box jumps 24/20″
30 Wallballs 20/14lbs
4. Bitch Work
40 Push-ups
75 Unbroken double-unders
30 Push-ups
75 Unbroken double-unders
20 Push-ups
75 Unbroken double-unders
10 Push-ups
75 Unbroken double-unders
Push-ups: please do real chest to deck, plank push-ups. No one wants to see your half rep worm-up and double under score. Double-unders: yup, even 74 in a row will get you back to zero in a set. All must be unbroken.
The post MFT #868 appeared first on MisFit Athletics.