Strength

Front Squat

5-5-3-1-1-1, build toward a solid but heavy single

*not a 1 rep max day…. just a high quality heavy single.

Conditioning

EMOM 20

1: Row 50s OR (18/14 cals)

2: 15 Front Squats @ 75/45

3: 20 Jumping Lunges

4: Rest

Capacity WORK

1: Row 50s

2: Goblet Squat

3: 20 Step Ups @ 16-20”

Homework - CHOOSE ONE

Conditioning Bias

20 Min AMRAP

400m Run

125 Double Unders

12 Strict Pullups

Gymnastics Bias

EMOM 6

1: 2-5 burpee MU

2: 15 KB @ 55/35

Rest as needed

EMOM 6

3: 10-20 HSPU

4: 30sec Single Unders for Recovery

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