STRENGTH:

#frontsquats (15 min)

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%

BeachFit will do:

AMRAP 10

2 Goblet Squat

2 Plank Taps

2 Cal Ski

Go up by 2 each round…. 

4 Goblet Squat

4 Plank Taps or Dead Bugs

4 Cal Ski

6, 6, 6,….8,8,8…..

WOD:

#powerwash

Every 10 Minutes x 2 Rounds: 

1,000/800 Meter Row  or 1.5 Distance on Assault Bike

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)

In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)

In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock

For Example: If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2  

We expect rounds to take between 6:30 – 8:30 to complete

To ensure we have some rest built, cap your first round at 9 minutes

CASHOUT:

1-3 Giant Sets:

9 Single Leg Dumbbell Romanian Deadlift – per side- Video

15 Double Dumbbell Bench Press

21 Banded Pull Throughs Video