Warm-up
Spend 2 minutes in Z1
Then spend 2 minutes in Z2
Then 2 rounds
10 goblet squats
50′ bear crawl
Mobility
Front squat mobility – quads, ankles and rack position prep
WOD
“Kind of a big deal”
3 min AMRAP
10 front squats (185/125#)(155#/105#)
10 burpee box jump overs (24/20”)
Max effort row
Rest 3:00, x5
Make sure you keep track of your calories each round.
Front squats are from the ground and should be heavy. You should be on the rower with at least 1 minute left in the round. So scale accordingly.
Core Work
3-5 rounds
:05 hollow hold
5 crunches
5 v-ups
5e jackknives
:05 hollow hold
Rest :30 between rounds
Some core work to finish the day off.
