Strength: Tempo Front Squat (3/5/3) E2MOMx6
2 sets of 5 reps at 30%
2 sets of 4 reps at 35%
2 sets of 3 reps at 40%
LeanFit Conditioning: E2MOMx6
10 Weighted Box Step-Ups (30/20)
12/9 Machine Calse
10 Jumping Air Squats
Tabata Core: Hanging L-Sits or Legs raised high as possible/straight as possible
“Unbreakable”
4RFT- 16 Min Cap
200m Run
15 American KB Swings (53/35)
10 Hand Release Push-ups
5 Ring Muscle Ups
FrameWork: Scale Weight as needed. if you don’t have RMU, sub burpee plus hardest pulling motion
LeanFit: Scale Weight as needed, Sub kb goblet squats for RMU
