Warm-up
3 sets at increasing pace each round
10/7 Cal Row
1 Wall Walk + 10 Shoulder Taps
5 Yoga Push-ups
15 Dball (light) Bear Hug Squats
then…
Tempo FS Work
Weightlifting
Tempo Front Squats (3,2,2,1,1)
E2MOM for 5 sets
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
Metcon
Metcon (4 Rounds for time)
Every 5 min for 4 sets
300/250m Row
15 Burpees Over the Erg
25′ (Bear Crawl (Rx+ HS Walk)
50 DU
