WARMUP
AMRAP x 5 MINUTES
:30 Row (Mod pace)
4 Alt. Samson Stretches
8 Hollow Rocks
4 Up-Downs
8 Air Squats
Into…
AMRAP x 5 MINUTES
:30 Row (Mod+ Pace)
4 Kang Squats
8 Sit-Ups
4 Burpees
8 Jumping Air Squats
S
WORKOUT
Front Squat for load:
1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Front Squat*
*Barbell must come from the floor.
(Score is Weight)
-Rest 3:00 b/t P1 & P2-
2.) AMRAP x 15 MINUTES
20/15 Cal Row
15 Sit-Ups
10 Front Squats (70% of 3-Rep)
5 Burpees
(Score is Rounds + Reps) P
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 SLOW Rower Hamstring Curls
-Rest as Needed b/t Sets-
(No Measure)
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