Tuesday's Jam


Front Squat (3x5)

*Work up to a heavy set of 5 (3 total heavyish sets)

*Perform another 3 x 5 @90% of the weight just used on your heaviest set

* Calf Foam Roll between sets x 10 rolls / side

Metcon (AMRAP - Rounds and Reps)

3 total rounds of: 3 minutes ON - 2 minutes OFF (15 total minutes)

"ON" AMRAP of:

14 wall balls

12 box jumps

10 calorie row

"OFF" 2 minutes light jog

*attempt to maintain the same number of rounds and reps for each AMRAP

*Return to AMRAP in the same place you left off

RX+: Perform 6 total sets

Extra Work

a: Barbell Front Rack Calf Raise (3x15 reps tempo 20X0)

rest 60 seconds between sets

b: Weighted Step-ups (3x10 tempo 20X0)

*20-14'' box

*Barbell Back Rack loaded

c: Glute-Ham Raises (3x10)


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