Thursday-Performance
Mobility-Front Rack Mobility
Warmup-2 RNFT
:30 Goblet Squat Hold
15/10 cal bike
A) Front Squat:
40 reps For Time @60% 1RM
40 reps For Time @60% 1RM
*Rack and Unrack when needed
B/C) Max Effort Conditioning: 3 Rounds
Run 400m
15 Bar Facing Burpees
*Rest 60 secs
B/C) Max Effort Conditioning: Airdyne
3.2 miles/2.5 mile bike
Thursday-Fitness
Mobility-Front Rack Mobility
Warmup-2 RNFT
:30 Goblet Squat Hold
15/10 cal bike
A) Front Squat:
40 reps For Time @60% 1RM
40 reps For Time @60% 1RM
*Rack and Unrack when needed
B/C) Max Effort Conditioning: 3 Rounds
Run 200m
10 Bar Facing Burpees
*Rest 60 secs
B/C) Max Effort Conditioning: Airdyne
2/1.5 mile bike