Wednesday

Warm-up
3:00 Bike
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*)
5-5-5*
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.

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

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

WORKOUT OF THE DAY