Day 49

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

1,000m Row
21 Bench Press, Bodyweight
750m Row
15 Bench Press, Bodyweight
500m Row
9 Bench Press, Bodyweight

D. Accessory Work (Superset)

Seated Row (3 x 12)
Rehab Muscle Snatch (3 x 12)