170306

Warm-up
Warm-up
coach led

Strength
Front Squat (5×3)
EMOM 10
odd: 3 Front squats (70%)
even: 30 double unders

Rest

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 alternating front rack lunge (95/65)
10 push press
10 overhead squat

2 burpees emom starting at the beginning of the workout.
Lunge in place stepping back.

Rest

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
20 double unders
10 sit-ups

Mobility and Recovery
Warm-up
coach led