Wednesday
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – 40 Single Unders* + Max Alt. Calf Stretches
MIN 2 – 12 Glute Bridge-Ups + Max Groiners
MIN 3 – 40 Single Unders* + Max Calve Raises
MIN 4 – 12 Slow Air Squats + Max Bootstrappers
MIN 1 – 40 Single Unders* + Max Alt. Calf Stretches
MIN 2 – 12 Glute Bridge-Ups + Max Groiners
MIN 3 – 40 Single Unders* + Max Calve Raises
MIN 4 – 12 Slow Air Squats + Max Bootstrappers
*Single Unders can turn to Double Unders in Second Round
Strength
Front Squat (Heavy 1-Rep)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
35 Double Unders*
7 Front Squats (95/65)|(65/45)
35 Double Unders*
7 Front Squats (95/65)|(65/45)
*Option for Unbroken Double Unders
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
Build to a Heavy 1-Rep Front Squat*
*This is one of our Tests for the Strength Cycle starting next week.
(Score is Weight)