Kyle
Macrocycle: “Booty and the Spartan Beast” - Week 6 of 13
Mesocycle/Minicycle: Strength Week 2 of 3
Section 1: MetCon
12-Minutes FIIT
1)
10-Minute AMRAP
33%MAX Ring Muscle-ups or (25%MAX Strict Pull-ups + 25%MAX Strict Ring Dips)
12 Box Jumps (Low, Step Down)
2)
Then, Immediately 2-Minute AMRAP
Burpee Jumping C2B Pull-ups
Section 2: Muscle Building
3 x Hard* Supersets
a. Double DB Bench Press (Heavy)
b. Band Reverse Flys
c. DB-weighted AbMat Sit-ups
*Hard = 2-3 RIR