Warm Up
Front Squats
Every 1:30 6 x 3 Tempo Front squats
⁃ 3 Tempo FS (2 counts down 3 counts in the bottom 1 count up) 55-65% of 1 rep
Barbell Lunges
Every 2:00 3 x 5 Heavy
-5 single Leg Lunges (do all 5 lunges on 1 leg first before switching legs)
Barbell Jump Squats
Emom x 5
-6 Barbell Jump Squats 45-55lbs
4 Rounds For Time
-8 jump Lunges
-6 shuttle sprints
-30 wall shoulder taps
Strech!!
Squats + Curls Emom x 10 Odd: 6 BB Back Squats 60-70% Even: : 20 DB Bicep Curls 30/15 "Holbrook" [HERO] 10 Rounds For Time: 5 Thrusters...
Bench Press 5-7 Sets [Climbing]: 1 Bench Press "Double Bogey" AMRAP 15: 12/10 Calorie Bike 30 Kettlebell Swings (53/35) 60...
"It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward." Progress is...
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