Thursday Jul 14, 2022
3 by 3 on 3
Strength
E5M15M
20 Back Squats
(based of 1RM: Rd1: 30%, Rd2: 37%, Rd 3: 40-45%)
5s top of ring dip hold + 5s bottom of ring dip hold after each set of squats
MetCon
3 x 3min AMRAP
20 Burpees
20 Alt DB Snatch 50/35s
AMRAP Row/Bike calories with remaining time
Rest 3min between rounds
