Strength
Front Squat – (pause – hold bottom for 1 sec) – 5×5
—Week 1. Start @ 70% & work up to a heavy 5 rep
Conditioning
Make-Up Day! You can also use this time to work on any skills you want to improve. If you didn’t miss a day this week you can do this (except for 5:30am class since it will be too cold).
12 Min EMOM
ODD = 1 Lap Heavy Prowler Push (should take 12-15 sec) or 20 sec Air Dyne all out!
EVEN = 5 Tire Flips 