Friday 6/26

Fitness 

Strength 

A1. Front squat 

Build to a tough 5 in 5 sets 

Wod

20 minute amrap 

400 meter run 

40 singles 

30 wall balls 

20 cal row 

Performance 

Strength 

A. Front squat 

Build to 3 RM within 5 working sets 

Wod 

25 minute amrap 

400 meter run 

30 wall ball 

40 cal row 

50 dbu  

Zone

Skill

10 minute Emom 

Even- 4 db man makers 

Odd- 30 seconds of hollow body rocks 

Rest 5 minutes 

10 minute emom 

Even- 40 sec. Amrap kb swings 

Odd- 20 sec. Side Plank hold each side within minute 

Rest 5 minutes 

10 minute amrap 

200 meter run 

15 wall balls 

10 burpees