Fitness:
A. Front Squat: 20 minutes to build to a 1RM.
B. 10 Min AMRAP:
30 alt Dumbbell Lunges (22.5/15kg)
20/15 Calorie Echo Bike
10 Dumbbell Push Ups
Performance:
A. See Fitness
B. Front Squat: On the 45 seconds for as long as possible: 5 @ 70%
Sweat:
In Pairs: Max Round in 45 minutes
1 Round =
500m Ski
750m Row
1000m Echo
*While one partner is working the other partner is on the Bike Erg. The damper is on the lowest setting and you must maintain over 85rpm.
Weightlifting:
(0 - 20 minutes)
A. 20 minutes to build to a 1RM Front Squat.
(20 - 35 minutes)
B. 15 minutes to build to a 1RM Squat Clean
(40 - 45 minutes)
Front Squat: On the 45 seconds for as long as possible: 5 @ 70%
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