Monday

Monday

Warm-up
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike

After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.

3 ROUNDS…
3 Partner Front Rack Stretch w/ PVC/ partner*
3 Partner Wall Squats (32×1)**

Strength
Front Squat (10RM)
ON A 15:00 RUNNING CLOCK…
Establish 10RM Front Squat*

*Max 2 attempts at 10RM

Workout
Metcon (Time)
FOR TIME
20 Front Squat (Rx 95/65)|(Rx+ 135/95)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)
15 Front Squat (Rx 115/75)| (Rx+ 155/105)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (Rx 135/95)|(Rx+ 185/125)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (Rx 135/95)|(Rx+ 185/125)

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-