FIT
STRENGTH/SKILL
FRONT SQUAT
4 SETS OF 5
TEMPO 22X1
WORKING AT 65% OF 1RM
Heading into the second week here, adding in tempo with a bit lighter based on rep/sets
2 seconds down, 2 second pause in the bottom, come up and right into the next
WOD
FOR TIME
60/50 CALS (ROW) / (50/40 – BIKE/SKI)
THEN,
3 ROUNDS
22 WALL BALLS
16 PULL UPS
D – Ring Rows or Seated Pull-ups, Banded if you have NO movement from their lower body and full control to lower
F/P – 20/14
COOL DOWN
1:00/side Couch
1:00/side Standing Hamstring
1:00/side Pigeon
BURN
SWEAT
A) 5 Rounds
30 Sit UpsÊ
10 Bench Press
10 Shuttle Runs
20 Ring Rows
(Time cap 15)
B) Sumo Deadlifts
3 – 3 – 3 – 3Ê
