I have three speeds.
1) Barely moving 2) Feels like I'm kinda working out 3) The wheels are flying off and if anyones it the way I might accidentally kill someone. Feel me? Today choose 3. Metcon: (No Measure) 5 Rounds NOT for time: 6 Back squats 6 Box jumps (36"/30") 100-foot Prowler or plate push 200-meter Row *Sprint AHAP = As heavy or high as possible without a break in the set or without a breakdown in technique. Ride the edge... This is a twist on a heavy day. The back squat load should be heavy and you can change loads between sets. The box jump height should be challenging, the prowler/plate push should be difficult but allow you to complete the distance unbroken, and the row should be a full sprint effort. Rest a little between each movement and each round.
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