Front Squat 5 Front Squat @ 6/10 RPE 4 Front Squat @ 6/10 RPE 3 Front Squat @ 6/10 RPE 2 Front Squat @ 6/10 RPE 1 Front Squat @ 6/10 RPE 10 Front Squat @ 6.5/10 RPE 10 Front Squat @ 7/10 RPE Scoring: Load Metcon (18 min cap) (3 Rounds each) 8 min Cap Partner 1: 10/8 Calorie Bike Partner 2: 16 Wall Balls (20/14) -Rest 2 min- (3 rounds each) 8 min cap Partner1: 12/10 Calorie Row Partner2: 1RD of Cindy *SWITCH IF THE PARTNER FINISHES EACH MOVEMENT REST IF YOU"RE DONE EARLY*
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See AllWarm-up: 2nd Floor Run 20 90/90 hip stretch 10 Cat cows 5/side WGS 1 Round 20 Banded pull aparts 10 Push ups Wrist prep (Burgener Cleans)...
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Basic Prehab/Activation 2 min machine 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula Pushups 20 Plank...
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Metcon 5 sets (1 set every 3 minutes): 9 Shoulder to Overhead (135/95) 15 Bar Facing Burpees 21 Toes to Bar (must be done in sets of 7+)...
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