2.18.21 THURSDAY “MERMAID”

STRENGTH:

6min EMOM of:

Min1- 15 Jumping Back Squats…45/35

Min2- 15 Really fast banded strict pull ups

Min3- 12 Jumping Back Squats…45/35

Min4- 12 Really fast banded strict pull ups

Min5- 9 Jumping Back Squats…45/35

Min6- 9 Really fast banded strict pull ups

*Jumping Back squats- Squat down below parallel with the bar on your back. Jump out of the bottom position so feet leave the ground

*These Reps are meant to be done extremely fast with light weight to promote fast twitch muscle fiber recruitment

METCON:

Every 4min for 20min:

2 Round of “Cindy”

20/15cal Row

For Slowest Round