STRENGTH
5x5 FRONT SQUAT
5x10 FRONT FOOT ELEVATED REVERSE LUNGE
CONDITIONING
EVERY 4 MINUTES × 5 ROUNDS
20 KB SWINGS
15 KB SQUAT TO PRESS
100-METER RUN
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+97339533130
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+97339533130
STRENGTH
5x5 FRONT SQUAT
5x10 FRONT FOOT ELEVATED REVERSE LUNGE
CONDITIONING
EVERY 4 MINUTES × 5 ROUNDS
20 KB SWINGS
15 KB SQUAT TO PRESS
100-METER RUN
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility