STRENGTH:
Front Squat 5×5
Increasing weight each set, with rest in between
final set should be close to 80% 1RM
WOD:
AMRAP 12 Minutes:
10 Wallballs (20/14)
Walking Lunge from Wall to edge of mats with med ball at chest
20 Med Ball Situps
Walking Lunge back to wall with med ball at chest
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5:30PM Bootcamp
14 min. AMRAP:
10 DB Push Press
5 Burpees
100 meter run
At 7 min mark (keeping clock running) Athlete is to pause AMRAP and complete 30 v-situps
***Rest 3min***
14 min. AMRAP:
10 Ring Rows
10 KBS
100-meter run
At 7 min mark (keeping clock running) Athlete is to pause AMRAP and complete 30 Leg Raises (both legs same time)
Where’s the question!