November 18, 2024 Perfromance

General Warm-up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
10 Banded Good Mornings
10 Wide Foot Goblet Squats (light)

A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 1 rep
*Set 5 – 3 reps

Build to a heavy single, then back off 5-10% and aim for 3 reps.

B.
For time:
1000 Meter Row
30 Toes to Bar
20 Front Squats (155/105 lbs)
30 Toes to Bar
1000 Meter Row