Wednesday

Wednesday

Warm-up
FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking

Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (Rx 115/75)| (Rx+ 155/105)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional

Score is max total reps of FS & K2E combined.