Wednesday- September 23rd

Weekly Warm-Up: 1-2 Sets

+ Today's Warm-up Movements:

*Empty Barbell Thruster x 5

A. Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – Max Reps @ 80%

B. “Workaholic”

For time-

3 Rounds:

21/15 Calorie Row

15 Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

C. Buy-Out

Couch Stretch x 1:00 each

Single Leg Forward fold x 1:00 each

Lat Smash x 1:00 each