Strength Test: (Back Squat)
EMOM x 5:
3 reps starting @ 60%
Minutes 5-15:
Establish a one rep max back squat
LeanFit:
EMOM x 5 min:
:30 Plank Hold + 10 Goblet Squat
E1:30MOM x 5 sets:
:30 Weighted Wall Sit + 10 Squat Jumps w/ Bear Hug Medball
WOD: “Lunchbox”
AMRAP 12:
10/8 Calorie Bike or Row
10 Shoulder to OH (95/65)
R2 -115/75
R3 - 135/85
R4 - 155/105
R5 - 185/125
R6 - 205/135
If you get to round 6, Max Reps of Shoulder to OH
FW: Modify latter weight as needed; Sub 100m runs
LF: Sub 10 Devil's Press
