3rds
:20 machine.
Walking lunges down and back
15 Air squats
5 Up downs
Then…
Front Squat (5 x 1)
Every 2:00 x 5 sets: (week 3 of 3)
Set 1: 3 Front squats 70-80%
Set 2: 3 Front squats
Set 3: 1 Front squats
Set 4: 1 Front squats
Set 5: 1 Front squats
Hit your first working set of 3 around 80% as you are building up, then work up to a heavy over the course of 3 singles. You can hit a max today if you are feeling good.
Then…..
12:00 AMRAP
9 Pull-ups
7 Burpees to Target
5 Double Dumbbell Box Step Overs 50/35
3 Power cleans
Starting at 0:00 and every 3:00 mark, complete a 10/7 cal, then pick up where you left off. How many total rounds and reps of the 9-7-5-3 can you complete in 12min.
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