FIT
STRENGTH/SKILL
BACK SQUAT
5 SETS OF 3
WORKING ACROSS AT 80-85% 1RM WORKING % (90)
WOD
Ê3 ROUNDS
500M ROW
20 FRONT RACK LUNGES
8 DBALL SQUAT CLEAN THROWS
BB lunges
D – empty bar or front rack DB’s
F – 95/65
P – 115/85
D Ball
D – choose a challenging wt
F – 70/50
P – 100/70
COOL DOWN
1:00/side Couch
1:00 Seated Forward Fold
1:00/side Pigeon
BURN
SWEAT
AMRAP 7
8 CALS
8 BURPEES
8 VUPS
8 HANG CLEAN AND JERKS
–Rest 2:00–
Repeat
*try to get same rounds*
STRENGTH
BACK SQUAT
4×10
