Strength
Front Squat
On the 0:00? 3 Reps @?45% of 1RM Front Squat
On the 1:00? 2 Reps @?50%
On the 2:00? 1 Reps @?60%
On the 3:00? 3 Reps @?50%
On the 4:00? 2 Rep @?55%
On the 5:00? 1 Rep @?65%
On the 6:00? Rest
On the 7:00??1 Rep @?70%
On the 8:00??1 Rep @?75%
On the 9:00??1 Rep @?80%
From Minutes 10-20? build to a heavy single.
Conditioning
“QUATTRO” – 4 Rounds
15/10 Calorie Bike
18 Wallballs (20/14) ? Females to a 9? Target
15 Kettlebell Swings (53/35)
12 Burpees
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