Tuesday, January 24th 2023

WARM UP

Tabata Row x 3:00

Patrick Step Downs

Perfect Squat to Press

Hip 90/90s

3 Sets w/ empty bar

-5 Air Squats

-5 Burpees

-5 Thrusters

Build to starting weight

STRENGTH

E2M x 3

4 Front Squat :03 descent

@ 65-75%

E2M x 3

2 Front Squat @ 77-89%

METCON

AMRAP 15:00

12 Thruster @ 95/65

12 Pull ups

15/12 Cal Row

12 Front Squat

12 BF burpees

0:60 rest b/t