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Workout of the Day – Monday December 2nd, 2019 “Flinstones”

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Strength

Back Squat (Waves)

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

Based off 5RM from 11/25

Metcon

Flinstones (Time)

2 Rounds:

50 Wallballs (20/14)

40/30 Cal Bike/Row or 800M Run

30 Toes to Bar

20 Alternating Dumbbell Snatches (70/50)