WEDNESDAY

STRENGTH

Front squats 3 warm up sets

3 @ 50%

3 @ 60 %

3 @ 70%

Then 3/3/3 last set challenging but NOT a 3 RM

METCON

OPEN/PERFORMANCE

5 RDS:

7 FRONT SQUATS 155/115

10 burpees over the bar

Row 150 sprint

FITNESS

5 RDS:

7 FRONT SQUATS 135/95

10 burpees over the bar

Row 150 sprint

COOL DOWN

10 min on Assualt Bike at easy pace