10/20 Tues
Warm-up
Warm-up
Foam Roll
Upper Back and Lats
Right Quad
Left Quad
Upper Back and Lats
Right Quad
Left Quad
into
2 Rounds
10 Spiderman
10 Air Squats
10 BB Elbow Punches
Into
2 Rounds
10 Alt V ups
5 BB Muscle Cleans
5 BB Front Squats
Extended Warm-up
Warm-up
4 Sets
3 Tempo Front Squats (3030)*
3 Tempo Front Squats (3030)*
Stay Light to Moderate across all 4 sets
Metcon
Metcon (AMRAP – Reps)
3:00 Time Clock
18-15-12
Front Squats (95/65)/(135/95 rx+)
25-25-25
Sit ups
-Rest 2:00
4:00 Time Clock
12-9-6
Front Squats (135/95)/(185/135 rx+)
25-25-25
Sit ups
-Rest 2:00
2:00
Max Front Squats (95/65)/(135/95 rx+)
18-15-12
Front Squats (95/65)/(135/95 rx+)
25-25-25
Sit ups
-Rest 2:00
4:00 Time Clock
12-9-6
Front Squats (135/95)/(185/135 rx+)
25-25-25
Sit ups
-Rest 2:00
2:00
Max Front Squats (95/65)/(135/95 rx+)
*Score is Max Front Squats
Finisher
Metcon
5 Sets
16 Glute Bridge DB Floor Press
16 Glute Bridges
16 Glute Bridge DB Floor Press
16 Glute Bridges