STRENGTH PRIMER (WarmUp)

3 Sets For Quality:

5 Tempo Ring Rows (3 seconds down)

10 Front Rack Reverse Lunges (BeachFit Alternating BW Lunges)

:20 Second Front Squat Hold (BeachFit Air Squat Hold)

STRENGTH:  (18 min to complete both)

#front squat

7 Sets:

1 Tempo Rep – Starting around 55% of 1 Rep Max and building

Tempo: 
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand

BeachFit will do:

KB or DB Front Rack Squats – Same Tempo

#push press

4 Sets of 6

Let’s look to add about 5% from last week or use about 72% of 1RM. 

BeachFit will do:

4 sets of 6 DB Push Press 

:20 Hollow Body Hold after each

WOD:

#blitzen  (15 Min Cap)

5 Rounds:

20/15 Calorie Row  (14/11 Cal Bike)

10 Thrusters (115/85) (Rx+135/95lbs)