Wednesday
Warm-up
3:00 Bike
INTO…
INTO…
2 ROUNDS
10 Long Step Lunges
10 Bootstrapper Squats
25’ Duck Walking
10 Arm Crosses
10 Arm Circles
:30 Bar Hang
Strength
Front Squat (5-5-5*)
Workout
Metcon (3 Rounds for time)
3 SETS*
14/12 Cal Bike
14 Front Rack Reverse Lunge (Rx 75/55)|(Rx+ 115/75)
14/12 Cal Bike
14/12 Cal Bike
14 Front Rack Reverse Lunge (Rx 75/55)|(Rx+ 115/75)
14/12 Cal Bike
-1:00 Rest b/t Sets-
*3:30 Cap for Every Set
Front Squat
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.