Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses,


Strength

Today we are going to front squat accumulating a bit more volume then last week. We have 2 sets of 1 @ 90% today. Try to prepare before class. Put on your lifters, write down your numbers. That way we are ready to go and get done on time! Every 2 Minutes x 3 Sets Minute 0: 50% x 5 Minute 2: 60% x 5 Minute 4: 70% x 3 Every 3 Minutes x 3 Sets Minute 6: 80% x 2 Minutes 9, 12: 90% x 1

Metcon (4 Rounds for reps)

Every 4 Minutes x 4 Sets 30 Second Max Meter Row Rest 10 Seconds 30 Seconds Max Reps Burpee Over Erg Score is total reps each round.

Accessory Work

A.1: Good Mornings (2x8; 30X1 Tempo)

heavier then last time

A.1: Good Mornings (2x8; 30X1 Tempo)

heavier then last time

A.2: Ab Rollouts (2x12)

rest 60 seconds

#workoutoftheday

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