MOTIVATING MONDAY!
STRENGTH:
(15:00) Front Squats!
Warm up to 90% of your 5 Rep MAX FS and perform 4 sets x 5 reps.
SCALE DOWN OPTION: Take 90% of your 5RM FS and calculate 90% of that, then perform the above % work using that number or work up to a 5 rep Heavy.
STRENGTH ALTERNATIVE:
12:00 AMRAP!
250 M Row (5)
30 Alt. Plank Hold Shoulder Taps
100 Singles
30 Bicycle Kicks
MET CON: 12:00 Clock!
PENALTY: Thrusters must be UB or perform 3 “on the spot” OTB Burpees. 1 penalty per round!
E:
10 Thrusters #115/85
12 Pull Ups
100 M FC #55/35 DB’s
RX:
12 Pull Ups
10 Thrusters #105/75
100 M FC #45/25 DB’s
M/S: AMRAP!
100 M FC #35/15 DB’s
8 Pull Ups (6 Jumping Pull Ups, 10 Banded Pull Ups or 10 KB SDHP #44/25)
10 Thrusters #85/55
(15 Goblet Squats #44/25 KB)
NOTE: Credit will be given for every 25 M that the athlete completes.