WOD: 240107 – Monday

• Warm Up:
• Two sets of:
• Assault Bike x 2 minutes
• Plank x 1 minute
• Bottom Squat KB Goblet Hold x 30 second

Followed by:

• Two sets of:
• Banded Face Pull x 20 reps
• Air Squat x 10 reps

Lift:

• Five sets of:
• Front Squat x 1-2 reps
• (load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM)
• Rest 30 seconds
• Seated Dumbbell External Rotations x 6-8 reps each @ 2111
• Rest 30 seconds

Fitness:

• For time:
• 50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
• 30 Kettlebell Front Squats
• 15 Box Step-Overs with Kettlebell Farmer’s Carry

Performance:

• For time:
• 50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
• 25 Front Squats (175/115 lbs)
• 25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.