STRENGTH:
#front squat
On the 0:. 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%
On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%
On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%
BeachFit will do:
EMOM 9
1 Tempo Goblet Squat (3 sec down, 2 at bottom) + 8 Plank Taps
WOD:
#crash test (15 min Cap)
For Time:
1,500 Meter Row (1200m Run or 75/50 Cal Assault) *5 min max on row
30 Deadlifts (245/165) Scale to approx 70% of 1RM
45 Lateral Barbell Burpees
**BeachFit will do Heavy Double DB or KB Deadlifts
CASHOUT:
#bodyarmor
1-2 Giant Sets:
50′ Single Arm Overhead Dumbbell Walking Lunge (Left) Video
50′ Single Arm Overhead Dumbbell Walking Lunge (Right)
50′ Broad Jumps Video
Rest 1:30 Between Sets
Scale to Single Arm Front Rack Lunge
