STRENGTH
FRONT SQUATS WAVES
EVERY 4 MINS X3*
8 REPS @ 50% (LIGHT)
6 REPS @ 60% (LIGHT – MOD)
4 REPS @ 65% (MOD)
* SET #2 – USE SAME PERCENTAGES BUT ADD 0-5 LBS
* SET #3 – USE SAME PERCENTAGES BUT ADD 5-10LBS
WORKOUT OF THE DAY
FOR TIME
200M RUN
12 THRUSTERS @ 95/65
30 PULL UPS
200M RUN
9 THRUSTERS @ 115/80
20 PULL UPS
200M RUN
6 THRUSTERS @ 135/95
10 PULL UPS
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