Friday!
Strength:
(15:00)
Front Squat
Work off 90% of your 1RM! Warm up to 70%, then…
70%x3 reps
80%x3 reps
90%x3+ reps
*Last set of 3+ is NON Maximal!
CF Light:
15:00 AMRAP!
50 Alt. Plank Hold Shoulder Taps
20 KB High Pulls
20 Alt. Split Jump Lunges
50 Bicycle Kicks
Met Con:
15:00 AMRAP!
E:
2 Legless Rope Climb (b2b)
15 Wall Ball Shots #20/14
*Men & Women: 10ft.
10 Box Jumps “30/24
50 Dubs
RX:
10 Box Jumps “24/20
15 Wall Ball Shots #20/14
(10ft./9ft.)
1 (traditional) Rope Climb
35 Dubs
M/S:
25 Dubs (or 65 Singles)
10 Box Jumps (Alt. Step Ups)
15 Wall Ball Shots
1 (traditional) Rope Climb, 1 assisted Rope Climb or 5 C2G Walk outs