A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.
B.
For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters
A. 160/185/195/210/220/230/230. That last double was tough. 5# under my 2RM pr.
B. Rx’d 8:51. Runs were 1:50ish. Swings were hybrid and UB. Thrusters were sets of 10 and they were tough. The kb made it awkward for me.