Strength Start of 4th cycle- Low Volume- Deload Front Squat (3x3) @40,50,60% Metcon (AMRAP - Reps) 30 seconds ON, 30 seconds OFF (4 total rounds)
Exercise 1: Max calorie row
Exercise 2: Max box jumps (24/20)
Exercise 3: Max Burpees
-Score is total reps Extra Work a: Single leg calf raise (3x3 tempo 55X0) -heavy with full stretch at the bottom of rep (add load as needed)
-Bend knee slightly at the bottom of each rep b: Rear-Foot Elevated Split Squats (3x6 tempo 20X0) *14"-20''
*use dumbbells c: Hip Extension (3x6) *Load if able #workoutoftheday