STRENGTH
FRONT SQUATS
EVERY 75 SEC X4
6 FRONT SQUATS @ 40-50%
EVERY 90 SEC X6 (9 MINS)
3 FRONT SQUATS @ 70%
+ 6/6 SA DB OH REVERSE LUNGES
EMOM 5
1 FRONT SQUAT @ 80-90%
PRE WOD
3 ROUNDS
3 THRUSTERS
6 PULLS UP
WORKOUT OF THE DAY
“FRAN” – RX
21 – 15 – 9
THRUSTERS @ 95/65
PULL UPS
INTERMEDIATE
21 – 15 – 9
THRUSTERS @ 75/55
PULL UPS / JUMPING PULL UPS
BEGINNER
21 – 15 – 9
DUMBBELL THRUSTERS @ (15/10) PAIR
RING ROWS
10 MIN CAP
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