STRENGTH:
#back squats
Every 2 minutes
6 Repetitions @ 74%
4 Repetitions @ 79%
3 Repetitions @ 82%
2 Repetitions @ 85%
#front squats
5 @ 69%
5 @ 72%
5 @ 75%
BeachFit will do:
AMRAP 14
10 Suitcase Deadlifts R
10 Suitcase Deadlifts L
15 Mountain Climbers
200m Run
WOD:
#freedomsauce
4 x AMRAP 3’s, resting 3:00 between.
0:00 – 3:00
21 Overhead Squats (95/65) *Scale to Front Squats **BeachFit will do KB Goblet Squats
21 Lateral Burpees
Max Calorie Row or Bike
… Rest 3:00 – 6:00…
6:00 – 9:00
18 Overhead Squats (115/80)
18 Lateral Burpees
Max Calorie Row or Bike
… Rest 9:00 – 12:00…
12:00 – 15:00
15 Overhead Squats (135/95)
15 Lateral Burpees
Max Calorie Row or Bike
… Rest 15:00 – 18:00…
18:00 – 21:00
12 Overhead Squats (155/105)
12 Lateral Burpees
Max Calorie Row or Bike