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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.