WARMUP
MINI BAND WARMUP
THEN
20 ALT LIZARDS
10 DOWN DOGS
20 SHOULDER TAPS
10 UP DOWNS
_- THEN
5 EB THRUSTERS
5 EB SUMO DLHP
5 EB PUSH JERKS
5 EB OHS
5 EB FRONT SQUATS
THEN..
STRENGTH
FRONT SQUATS (15MINS)
– BUILD TO 65% (3 MINS)
EMOM 10
2 PAUSE FRONT SQUATS
MINS 1-4: @65%
MINS 5-8: @70%
MIN 9-10: @73.5%+
THEN..
METCON
“AIR FORCE 1”
AMRAP 14
20 THRUSTERS
20 SUMO DL HIGH PULLS
20 PUSH JERKS
20 OVERHEAD SQUATS
20 FRONT SQUATS
EVERY MINUTE (EMOM): 3 BURPEES
LOAD OPTIONS
RX@95/65
r× @75/55
or empty bar
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