THURSDAY!
STRENGTH:
(15:00) Front Squats!
Work up to a 3 Rep MAX Front Squat!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
10 Front Squats #95/65 or DB FS #35/25
12 Alt. Plank Rows #35/25
15 weighted Sit Ups #25/15 DB
MET CON:
12:00 Clock!
*Run the parking lot after every round!
E Ladder: 2-4-6-8-6-4-2
Burpees
Ring Muscle Ups
(Bar MU = RX)
Alt. Pistol Squats
RX Ladder: 2-4-6-8-8-6-4-2
C2B Pull Ups
Split Jump Lunges
Burpees
Scaled: AMRAP!
*Buy In: 15 Burpees!
200 M Run
16 Split Jump Lunges
(12 Alt. Lunges)
8 Pull Ups (6 Jumping Pull Ups, 10 Banded Pull Ups or 10 Ring Rows)