Warm-up
3 Rounds
1:00 Row
20 Ring Rows
10 Goblet Split Squats
5 Dead Bugs Each Way
then…
Pause Squat Progression/Building to Working Weight
Weightlifting
Paused Front Squat (5×1)
E2MOM for 5 sets at 80-90% of 1RM Front Squat
*3 sec pause
Metcon
Metcon (Time)
For Time:
100/80 Cal Row
80 Abmat Sit-ups
60 Single DB Box Step-ups (50/35)(24/20)
40 Ring Dips
20 ALT DB Snatch (50/35)
*25 min cap
*Bike 100/72 cal
