Warmup
CORE -
TABATA
DEADBUGS
BIRDOGS
Choice of FS or OHS based on limiter/priority.
Front Squat
Set 1 – 4 reps @ 80%.
Set 2 – 4 reps @ 90%
Set 3 – 4 reps @ 95%
Set 4 – 4 reps @ 100-105%
*% based off 5 RM
For time:
5-4-3-2-1:
Rope Climbs / floor/ strict pu
100ft Farmers Carry @ 53/35lbs KBs
15 Box Jump Overs @ 24/20"
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