Fitness
A.
Three sets of:
Front Squat x 8-10 reps (get a little uncomfortable here)
Kettlebell Swings x 20 reps
Supine Ring Rows x 10-12 reps
Rest as needed between movements, no more than 30 seconds.
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories on rower
20 Alternating Reverse Lunges with KBs or DBs
Performance
A.
Front Squat
We are in the 2nd cycle of Wendler If you have completed sets 3-3-3+, complete the following, otherwise, you must make up what you have missed.
5@75%
3@85%
1+@95%
Between sets, perform 5 reps of Wall Slides https://www.youtube.com/watch?v=SoC1P-Aoywk
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders