Warm-up:
10. Cal machine
20 90/90 Switches
10. Cat cows
20. Alternating dead bugs
10. PVC Passthrus
10. Dislocates
5/side Perfect Stretch
10. IYTS
Banded OHS
Strength: 12 min
30 Front Squats @75/55lb
20 Front Squats @115/85lb
10 Front Squats @155/105lb
*Rest 2 minutes between sets.
**Weight is what is prescribed for male/female.
-Then- Every 1:30 x 7
1 Front Squat @60% 1RM Front Squat
1 Front Squat @70% 1RM Front Squat
1 Front Squat @75% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @85% 1RM Front Squat
1 Front Squat @85-88% 1RM Front Squat
1 Front Squat @85-88% 1RM Front Squat.
Metcon: 10 min cap
150 Double unders or 300 Single
Remaining time:
Amrap Remaining time
10 Alternating Dumbbell Snatches (50/35)
10 Alternating Dumbbell Forward lunges
10 Alternating V-ups
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