Fri YAY!

Strength Front Squat (1x10, 1x8. 3x6) Every 2 Minutes x 6 Sets (12 Minutes)

Set 1 - 10 Reps @ Easy Weight

Set 2 - 8 Reps @ Moderate Weight

Sets 3 - 6; 6 Reps @ Add load from Sept 18th.


All sets and reps done with 30X1 Tempo. Metcon (AMRAP - Rounds and Reps) 3 Rounds

4 Minute AMRAP @ 85-90%:

10 DB Power Cleans (35/25)

15 DB Front Squat (35/25)

20 Box Jump Overs (24/20)

Rest 2 Minutes


Pick up where you left off. Score is total rounds and reps. Extra Work A.1: Single Leg Barbell Romanian Deadlift (3x8/side; tempo 30X1) add load from last week A.2: Plank Walk-outs (3x8/side) rest 60 seconds