STRENGTH:

#stamina squat

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat *BeachFit will do 6 Heavy Goblet Squats

Even Minutes: 3 Back Squats  *BeachFit will do 15 Up/Up Down Down Planks

Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

WOD:

#cardio crush

EMOM 18

Min 1: 15/12 Cal Row

Min 2: 12/10 Cal Bike 

Min 3:  12 Burpees

*Scale accordingly, we want to go for about :45 sec and have a little rest for transition. 

CASHOUT:

On the 2:00 X 2-5 Rounds

10 Romain Deadlifts with barbell or KB’s

10 DB Bench Press 

*Build over the course of your sets