Warm Up
2:00 min banded front rack stretch
-into-
8 min AMRAP
10 jumping squats
6 Plank Walks
10yd bear crawl forward
10yd bear crawl backwards
6 Empty Bar Thrusters
– into workout prep –
Warm Up to working Front Squat weight
*Use 2-3 sets to warm up to 80%
2:00 min banded front rack stretch
-into-
8 min AMRAP
10 jumping squats
6 Plank Walks
10yd bear crawl forward
10yd bear crawl backwards
6 Empty Bar Thrusters
– into workout prep –
Warm Up to working Front Squat weight
*Use 2-3 sets to warm up to 80%
Front Squat 2-2-2-2-2-2-3-3
Front Squat 6×2,2×3@80%
– Complete a set every 90 seconds, on the 7th – 8th set complete 3 reps –
* Use same weight for all 8 sets
Billy Madison
12 min Amrap
5-10-15-20-25-30
Toes to Bar
Thrusters (95/65)
Accessory
3 Rounds:
3 Turkish Get Ups (each side)
10 Double DB stepback lunge (each side)
15 Bent over DB Row (both side – same time)
