Workout 
 
WARM-UP 
AMRAP x 1 MINUTE
Max Alt. Lunges 

Into…

EMOM x 4 MINUTES 
12 Air Squats into Max Single Unders 

STRENGTH 
ON A 12:00 RUNNING CLOCK…
4×5
Front Squat*

*Moderate-heavy for all sets

(Score is Weight) 

WORKOUT 
FOR TIME
100 Double Unders
30 Front Squats (95/65)|(65/45)
15/12 Cal Row
75 Double Unders
20 Front Squats (115/75)|(75/55)
15/12 Cal Row
50 Double Unders
10 Front Squats (135/95)|(95/65)
15/12 Cal Row

(Score is Time) 

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