Front Squat
3 Sets:
2 Front Squats
* Same Weight Across
* Aim For 86% 1RM
“Outkast”
For Time:
30-24-18-12-6 Calorie Row or Bike
15-12-9-6-3 Hang Squat Cleans (135/95)
Time Cap: 18 Minutes
Women's Calories: 24-18-14-10-4
Thursday
Workout
Sumo Deadlift
3 Sets:
2 Sumo Deadlifts
* Same Weight Across
* Aim For 86% 1RM
—-
“Dasher”
For Time:
1,000 Meter Row
50 Squats, 25 Push-ups
800 Meter Row
40 Squats 20 Push-ups
600 Meter Row
30 Squats, 15 Push-ups
400 Meter Row
20 Squats, 10 Push-ups
200 Meter Row
10 Squats 5 Push-ups
Time Cap: 30 Minutes
Monday
Bench Press
3 Sets:
2 Bench Press
* Same Weight Across
* Aim For 86% 1RM
“Shining Armor”
10 Rounds For Time:
9 Dumbbell Bench Press
30' Dumbbell Front Rack Lunge
Double Dumbbells: (50/35)'s
Time Cap: 18 Minutes