Warm up
One set of:
Assault Bike x 3 minutes
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
youtube.com/watch?v=5M7z8wbTwvA
Tempo Goblet Squat x 3 reps @ 30X1 tempo
A.
In 15 minutes build to today’s 1-RM Dead-Stop Front Squat
B.
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by…
800 Meter Run
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