Monday Motivation

Strength Front Squat Every 2 Minutes x 5 Sets (10 Minutes) 1 - 10 Reps @ Easy Weight 2 - 8 Reps @ Moderate Weight 3 - 5; 6 Reps @ Challenging Weight Note: All sets and reps done with 30X1 Tempo. Metcon (2 Rounds for time) Every 10 Minutes x 2 Sets (20 Minutes):

50 Calorie Row

50 Wall Ball Shot (20/14)


The goal is about 7-8 Minutes of work, with 2-3 Minutes of rest.


Scale to 40/40 if you need. Extra Work 3 sets:

DB Romanian Deadlift x 8 reps/side Single Leg

Rest 30 Seconds

60 Second Plank Hold

Rest 60 Seconds Single Leg RDL (3x8/side) *KB or DB #workoutoftheday