WARM UP
AMRAP x 4 MINUTES
12 Forward Lunges
10 Up-Downs
8 Single Ring Rows
Into...
AMRAP x 4 MINUTES
5 Burpees
6 Jumping Pull-ups
7 Air Squats
STRENGTH
ON A 12:00 RUNNING CLOCK...
3x5 Tempo Back Squat (1111)*
*Keep loading moderate to moderate-heavy. Slight increase from last week.
(Score is Load)
WORKOUT
EVERY 3:00 x 4 SETS
12 Front Squats (60/45)
12 Burpee Pull-ups
(Score is Each Set for Time)
COOLDOWN
ON A 6:00 RUNNING CLOCK...
1:30 Couch Stretch (L)
1:30 Couch Stretch (R)
3:00 Foam Rolling Quads & IT Band
(No Measure)