• Saturday July 15th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    Weightlifting

    Back Squat (5-5-5-5-5)

    Each set should be heavier than the previous one. Work up to a very heavy (but doable) set of 5.

    Metcon

    Metcon (Calories)

    Complete 6 rounds:

    1 Minute Assault or Row – Max Calories

    1 Minute 2 pood Russian KB Swings – 15 reps

    *You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.

    Score is total calories.