STRENGTH: (20 Total Min for strength)

#box squats

7 Sets of 2

Squat to a box height slightly below parallel.

BeachFit will do:

AMRAP 15

10 Cal Row

5 Pushups

*Add 1 Pushup each Round  (Scale to Plank Taps if need, R/L=1)

#front rack reverse lunges

3 “Giant Sets”

12 Front Rack Reverse Lunges (6/side)

12-15 Heavy Russian Kettlebell Swings

Move directly into the swings after racking the barbell, and rest 2:00 between sets.

 On the front rack reverse lunges, aim to start at 50-55% of your estimated 1RM Front Squat and build from there. On the Russian (chest level) kettlebell swings, athlete’s choice here, with the intention on it being a loading heaver than we routinely swing. 

WOD:

#parks and wreck

For Time:

27-21-15-9

Assault Bike Calories or Row

Kettlebell Swings (70/53)

200 Meter Run after each round with heavy ball (30/20lbs)

CASHOUT: 

#body armor

21-18-15-12:

Weighted AbMat Sit-Ups

Romanian Deadlifts (Video)

Load intentions are on the “unbroken” side. Every set should be completed with challenging effort, but absolutely able to be completed unbroken.