Strength
Front Squat
Build to a Heavy Set of 3
Conditioning
4 Rounds:
Minute 1 – 7 Front Squats (70%)
Minute 2 – 50 Double-Unders
Minute 3 – 7 Strict Chest-to-Bar Pull-Ups
Sweat Class
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Rowing Intervals
500m Row/ Rest equal time
400m Row/ Rest equal time
300m Row/ Rest equal time
200m Row/ Rest equal time
100m Row/ Rest equal time
