STRENGTH: (20 minutes)
#frontsquats
On the Minute x 9:
1 Tempo Front Squat
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
BeachFit will do:
**BeachFit will do DB Squat or KB Goblet Squat with same tempo
Then, right into…
#deadlifts
On the Minute x 7
Tempo:
5 Seconds Up
5 Seconds Down
Sets 1-4: 45-50-55-60%
Sets 5-7: Build to a Moderately Heavy Single
**BeachFit will do DB Deadlifts or KB Deadlifts with same tempo
WOD:
#steamroller
For Time:
25/20 Assault Bike, 30/21 Cal Row, or 1k Bike Erg, 15 Chest to Bar Pull-ups, 2 Deadlifts (315/225lbs) *Scale to something can do 10+ reps or approx 70% of 1RM
25/20 Assault Bike, 30/21 Cal Row, or 1k Bike Erg, 15 Chest to Bar Pull-ups, 4 Deadlifts
25/20 Assault Bike, 30/21 Cal Row, or 1k Bike Erg, 15 Chest to Bar Pull-ups, 6 Deadlifts
25/20 Assault Bike, 30/21 Cal Row, or 1k Bike Erg, 15 Chest to Bar Pull-ups, 8 Deadlifts
25/20 Assault Bike, 30/21 Cal Row, or1k Bike Erg, 15 Chest to Bar Pull-ups, 10 Deadlifts
