Tuesday, January 17th 2023

WARM UP

Every :15 x 3:00

-5 Air Squats

-3 Box Jumps

Into

Box Pigeon

then

2 Sets

4/4 Step Downs

6/6 Figure 4 Hip Rotations

5 Tempo FS

5 1 1/4 FS

Build to starting weight

STRENGTH

E2M x 3

4 Front Squat :03 descent

@ 62.5-72.5%

E2M x 3

2 Front Squat @ 76-87%

METCON

2 sets

AMRAP – 6

15/12 cal row

right into

2-4-6-8… DB step over 2×50/35

1-2-3-4… Wall Walk

2:00 rest b/t

you will only row 2x

Score is total Reps, excluding Row