Wednesday
Warm-up
FOR QUALITY (10 MIN TIME CAP)
3:00 Bike (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Strength
Front Squat (1RM)
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (Rx 115/75)| (Rx+ 155/105)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
MIN 1 – Max Front Squats (Rx 115/75)| (Rx+ 155/105)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
*GHDSU Optional
Score is max total reps of FS & K2E combined.
Build to 1RM Front Squat