WARM-UP
AMRAP X 4 MINUTES
:20 JUMPING JACKS
5/5 SINGLE LEG RDL’S
10 AIR SQUATS
:20 HOLLOW HOLD
INTO…
2 ROUNDS
100 METER RUN
10 ALT. 90/90 HIP ROTATIONS
10 ALT. BB ELBOW PUNCHES
6 BARBELL THRUSTERS
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE FRONT SQUAT.
STRENGTH
5X4 FRONT SQUATS @ 80-85%*
*BASE PERCENTAGES OF 2 REP HEAVY FROM TWO WEEKS AGO.
WORKOUT
2 ROUNDS FOR TIME
400 METER RUN
3 FRONT SQUATS (165/115)(125/85)
30 WALL BALLS (20/14)(14/10)
20 BURPEES
3 FRONT SQUATS
(SCORE IS TIME)
