Monday 12/7

Fitness -

Strength

A. Front Squats 

4 sets x 6 reps 

Wod 

10 minute amrap 

600 meter run 

Remaining time: 

20 wall balls 

15 K2E 

10 HR push ups  

Performance -

Strength 

A. Front Squats 

4 sets x 6 reps 

**first 3 reps each set are 2 sec. pause at bottom 

Wod 

10 minute amrap 

1000 meter row 

remaining time: 

20 wall balls 

15 T2B 

10 HR push ups  

Zone -

Skill 

A1. Goblet Squats- 12 reps x 4 sets 

A2. Plank hold - 1 minute x 4 sets 

Wod 

10 minute amrap

600 meter run 

remaining time: 

15 wall balls 

10 Abmat sit ups 

5 HR push ups