Strength
Front Squat
add 5 # to weight used in first cycle
5 reps @ 65%
5 reps @ 75%
max reps @ 85%
Conditioning
For Time:
100 - 75 - 50 -25 DU (Rx + 120 - 90 - 60 - 30)
24 - 18 - 12 - 6 Burpee Box Jump Over 24/20
15 minute time cap
Bootcamp
6 X AMRAP 3; Rest 3 minutes
Alternate between A & B
A) 8/7 Cal Bike
10 Pull Ups/ Ring Rows
B) 8 Cal Row
12 S2OH
.png)
