AM Workout (0500)
A.
4 RFT:
12 Front Squats (185/135#)
12 Toes-to-Bar
12 Box Jump Overs (24/20”)
B.
On a 12:00 Clock:
Work up to a 5 RM / Heavy 5 Front Squat
C.
3 Rds:
1:00 Max Strict HSPU
1:00 KBS (70/53#)
Rest 2:00
D. (optional) - could just add a minute or sub for KBS above
EMOM 10:
14 GHD Sit-ups
PM Workout (TBD)
A.
Back Squat
6,5,4,3,2
Strict Chin-ups
5x5
B.
Bulgarian Split Squat Drop Set
Max + Max + Max (try 70-50-25)
C.
Bench Adduction
4x5
Rock Back Calf Raise
4x20
Banded Anterior Tibialis
4x30
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