Friday 5/29

Fitness

Strength: 

A1. Back Squat 3 reps x 5 sets @ 75-80% 

A2. bar kip swings - 7 reps x 5 sets

Wod:

3 minute amrap 

5 wall balls 

5 k2e

rest 3 minutes 

3 minute amrap 

5 burpees 

5 box jumps w/ step down (24/20”)

Rest 3 minutes 

3 minute amrap 

5 front squats (95/65) 

5 hr push ups 

Performance

Strength:

A1. Back Squat 3 reps x 5 sets @ 75-80% 

A2. Ring kip swings - 7 reps x 5 sets 

Wod:

3 minute amrap 

5 wall balls 

5 t2b

rest 3 minutes 

3 minute amrap 

5 burpees 

5 box jumps overs (24/20”)

Rest 3 minutes 

3 minute amrap 

5 front squats (135/85) 

5 hspu 

The Zone: 

A1. Farmers walk - 2 lengths of turf x 4 sets 

A2. Abmat sit ups - 25 reps x 4 sets 

28 minute emom 

1- 10 cal row 

2- medball walking lunges - 40 sec. amrap 

3- burpees- 40 sec. amrap  

4- Rest