STRENGTH:

Front Squat

6 Sets of 2:

Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%

BeachFit Strength will be:

EMOM 12

Min 1: 6-12 Burpees

Min 2: 8 Goblet Squats + 8 KB Hammer Curls

WOD:

#jump ship

3 Rounds:

500 Meter Row (400m Run or 21/15 Cal Bike)

12 Deadlifts (245/165)

15 Box Jumps (30/24)

*Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh.