Back Squat: 7×5
Bench Press: 7×5
4 RFT:
21 Wall Balls
15 Push Ups
9 Pull Ups
The next couple of weeks will have lots of sets – meaning we’re going to back off on the quantity of additional strength exercises to ensure you have plenty of time to get the good, hard work in that those squats require. Today that means you’ll only be doing two strength lifts – but you’ll still have 14 sets of work to do. If you do a set every 3 minutes, that should take you 45 minutes – which is I think a good pace to do these sets at. The metcon is a very simple classic triplet that taxes a number of different types of systems. Wall balls should be done in 2 sets or less, as should the push ups. The pull ups would ideally go unbroken as long as is possible. Expect a feeling something like fran by round 4.
