Friday

STRENGTH

Back Squats

Every 2:00 minutes x 6

0:00 - 3 @ 75%

2:00 - 1 @ 85%

4:00 - 3 @ 78%

6:00 - 1 @ 88%

8:00 - 3 @ 80%

10:00 - 1 @ 90%

WOD

Every 3 minutes x 6 complete:

6 Single Arm Dumbbell Shoulder Press (each arm)

8 Front Squats (bar taken from the floor)

10 Bent Over Rows

*Choose moderate to heavy weights for each movement.