FIT
STRENGTH
A. Front Squat
7-7-7-7
Tempo 32X1
B. 1 ME set of D ball front loaded squats
Work up in weight for the front squats and then challenge yourself on the d ball weight.
WOD
2 Rounds
1000/800m row/ski
30 toes to bar
30 push ups
30 slam ball jump squats
21:00 cap
D – choose weight
F/P – 30/20
COOL DOWN
2:00/side couch stretch
1:00/side seated twist
BURN
SWEAT
A. Every 2:30 x5
15 cals
15 thrusters
B. Back Squat
5×1
Then drop to 50%
2×7
