STRENGTH:

Front Squat

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

**If you have yet to determine your 1RM, we will work up to a 5 Rep Max.

BeachFit will do:

EMOM 12

Min 1: 12 Ab Mat Sit Ups + 12 Grasshoppers or Mountain Climbers

Min 2: 8 Goblet Squats + 8 Bench Dips (BeachFit+ KB Skull Crusher)

WOD:

#friend zone

Teams of 2:

AMRAP 20:

9 Calorie Assault Bike  (12 Cal Row)

9 Burpees

9 Kettlebell Swings (70/53)

*Partners complete full rounds. 1 working and 1 resting.  Looking to work for approx 1:30 sec. Scale accordingly.