WARM-UP
EMOM X 8 MINUTES
MIN 1 - 12 ALT. LUNGES + MAX GOOD MORNINGS
MIN 2 - :45 UP-DOWNS
MIN 3 - 12 PLATE GROUND TO OVERHEAD + MAX OH HOLD
MIN 4 - :45 TEMPO AIR SQUATS @ 21X1
MIN 5 - 12 ALT. OH PLATE LUNGES
MIN 6 - :45 GROINERS
MIN 7 - 12 BARBELL FRONT SQUATS + MAX SIT-UPS
MIN 8 - :45 ELBOW PUNCHES
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE FRONT SQUAT
STRENGTH
10-10-8
FRONT SQUAT*
*START MODERATE AND BUILD TO HEAVY
WORKOUT
AMRAP X 12:00
12 ALT. BACK RACK LUNGES(95/65)(65/45)
24 DOUBLE UNDERS
12 ALT. FRONT RACK LUNGES
24 AB-MAT SIT-UPS
(SCORE IS ROUNDS+REPS)
