monday

Warm-up

​Foam Roll
1:00 Upper Back/Lats
1:00 Right Quad
1:00 Left Quad

Into…

2  ROUNDS
10 Groiners
10 Air Squats
10 BB Elbow Punches

Into…

2 ROUNDS
10 Alt V-Ups
5 BB Muscle Clean
5 BB Front Squats

Strength

​4 SETS
3 Tempo Front Squats (3030)*

*Weight stays light to moderate across all 4 Sets.

-Rest as Needed b/t Sets-

(Score is Weight)

Metcon

​FOR TIME*
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups

-Rest 2:00-

12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups

-Rest 2:00-

2:00 Max Front Squats (135/95)|(95/65)

(Score is Time)**

*Bar comes from the ground. GHDs Optional if accustomed to the volume.
**Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest.