Warm-up
3 Steady Rounds
Row 500m
15 Push Ups
10 Box Jumps (step down)
Strength
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)
-Then-
Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week
LITE:
5x10 Heavy Goblet Squats
Metcon:
RX
AMRAP 6 Minutes
30 Bar Facing Burpees.
30 Overhead Squats 95/65lbs
Max Dumbbell Box Step Overs in remaining time
(24/20″ with 35/25s-2 dumbbells)
LITE
AMRAP 6 Minutes
30 Burpees.
30 Air Squats or Goblet
Max Dumbbell Box Step Overs in remaining time
(24/20″ with 35/25s-2 dumbbells)
Side Work
Row 1k x 4
Rest 2:00
Times should be within a couple seconds each interval
