STRENGTH:

7 Sets of 1:  (10 min)

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

*These percentages are based on your 1RM Front Squat 

*This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement

*The 5 pauses take place for 2 seconds each at the following locations:

Quarter Squat

Parallel

Below Parallel

Parallel

Quarter Squat

5 Pause Front Squat Demo Video

BeachFit will do:

AMRAP 8

:30 Plank

20 Alternating Lunges 

10/7 Cal Ski

WOD:

#4wheeldrive

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike (Sub Row, Bike Erg, Ski Erg)

15 Burpee Box Jumps (24″/20″)

Max 10 Meter Shuttle Runs 

**We want at least a minute-ish for the shuttle runs. So we will cap the at the 3 minute mark to finish bike/burpee box jumps

*Rest 4 Minutes Between Rounds

OPTIONAL MUSCLE UP (Pullup) CONDITIONING:

AMRAP 6:

1 Muscle-Up + 10 GHD Sit-Ups
2 Muscle-Ups + 10 GHD SIt-Ups
3 Muscle-Ups + 10 GHD SIt-Ups

*Add 1 MUP per round with GHD staying fixed at 10. 

Scale:

AMRAP 6:

1 Pullup + 10 Ab Mat Sit-Ups
2 Pullups + 10 Ab Mat SIt-Ups
3 Pullups + 10 Ab Mat SIt-Ups

*Add 1 Pullup per round with SitUps staying fixed at 10.