Warm Up
Row or Bike 15/12 Cals
Then, 2 Rounds:
- Double KB Front Squat x 10 + Double KB Push Press x 10
- Alternating Elbow Rotations x 10
Workout of the Day
A. 4 Sets:
- Front Squat x 3 @ 20X1 @ 75-80% of FS 1RM
-Rest 15-20 seconds
- Back Squat x 6 @ 20X1
-Rest 2 minutes
B. 3 Sets:
Against a 4 minute clock:
- Row 30/25 Cals
- Alt. DB Snatch x 20 (5/35lbs)
- Wallball x max reps in time remaining (20/14lbs to 10/9′ target)
Rest 4 minutes between
