Warm Up

3 rounds:
250m Row *increasing peace each round
50′ Walking Lunge
10 Goblet Squats
12 Alternating V- Ups

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

B.
“Deceit”
For time:
1000 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)

Compare results to March 8, 2023.

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Aaron
Aaron
August 6, 2023 12:48 pm

A. Front squat off of 210 137.5-147.5-157.5-167.5-180-190
B. scaled to 16kg kbs 6:55 1000m row in 3:36

Char
Char
August 6, 2023 8:34 am

FS 110-155

7:04 dbs

JasonRay
JasonRay
August 5, 2023 3:54 am

16kg kb 08:41

Morgan
Morgan
August 4, 2023 9:41 am

Good one Invictus… deceitful indeed. 🥵 😣

Mike Slagle
Mike Slagle
August 4, 2023 7:19 am

Deadlifts from a few days ago.
315×2 for 10 sets

5k tempo run to follow

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