Friday
A. Take 12 minutes to complete the following
Front squat x6,4,2,6,4,2 reps
*make 2nd wave heavier than 1st wave
* Start ≈60% of 1RM then build from there as reps lower
B. For time
Farmers walk 200m @ 70#/53# per hand
10 wall walks
50 goblet step-ups 20″ box 70#/53#
10 Wall walks
Farmers walk 200m
*20 minute time cap
Essentials
A. Complete 3-4 sets of the following in 12 minutes:
A1. Bent over pedlay rows x10 reps
A2. Side plank 20sec/side
A3. DB bench press
x15,12,9,6 increase wt. per set
+
B. Row 300/275m or bike 14/12 cals
9 DB clean and jerks
16 wall ball
Row 300m/275 or bike 14/12 cals
15 DB clean and jerks
24 wall ball
Row 300m/275m or bike 14/12 cals
21 DB clean and jerks
32 wall ball