Heavy Fran
Warm Up/Mobility
Warm-up
2 Sets
1:30 Cardio (Your choice)
8 Cossack Squats
8 empty bar presses
4 strict pull ups
1:30 Cardio (Your choice)
8 Cossack Squats
8 empty bar presses
4 strict pull ups
1 set (at workout pace)
2 Thrusters (at workout weight)
2 Strict Weighted Pull Ups (at workout weight)
Metcon
Metcon (Time)
2 Sets:
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (20/14)
Rest 3:00
*Use Vest or Belt w/ Wt added
** Can use metal plate looped through band as "backpack"
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (20/14)
Rest 3:00
*Use Vest or Belt w/ Wt added
** Can use metal plate looped through band as "backpack"
Target Time: 7-8 minutes
Time Cap each set: 10 minutes
Time Cap each set: 10 minutes
Strength
If time allows
Back Squat (10×3 @81%)
Front Squat (3×2 @98%)
Finisher
Metcon
3 Sets:
20 Abmat Situps
30 Flutter Kicks (each side)
40 sec plank hold
50ft Single DB Overhead Carry (each side)
20 Abmat Situps
30 Flutter Kicks (each side)
40 sec plank hold
50ft Single DB Overhead Carry (each side)
Banded Hip Activation