July 18, 2023 – Performance

Warm Up

500 Meter Row

Medball Warm-Up
Two sets of:
Wall Ball Kang Squats x 5 reps
Wall Ball Bear Hug Squats x 10 reps
Wall Ball DeadBugs x 10 reps

A.
In 15 minutes build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.
“.50 Caliber”
For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 lbs)

Compare results to March 14, 2023.

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