FRIDAY

Alright. We have a solid emotm with some strength work for Friday. THe push presses are light and should give you a good movement prep for Friday. 20.4 is up and most of it is good old fashioned barbell grunt work with ascending weight that you are absolutely prepared for. Pistols, however, are a skill. If you’re close but rusty and want to take the time tomorrow during strength to work on some pistol progressions, great. Otherwise we’ll talk about how best to tackle 20.4 for Saturday!

STRENGTH

Push Press

3/3/2/1/1

METCON

“Blackjack”

21 Minutes EMOTM

Minute 1

25 Double Unders

10 Push Press 75/55

Minute 2

5 Ring Dips

10 Ring Rows

14 Jumping Lunges

Minute 3

40 Seconds easy cardio of choice