Level 1

For Quality:

AMRAP 24

Max Distance Row

*Alt Every 2min:

-10 Front Squat 

-10 Curl+press

-10 slam ball

 

Level 2

For Quality:

For Quality:

AMRAP 24

Max Distance Row

*Alt Every 2min:

-10 Front Squat 45/33 

-10 Curl+press

-10 slam ball

Level 3

For Quality:

AMRAP 24

Max Distance Row

*Alt Every 2min:

-10 Front Squat 45/33 

-10 Curl+press

-10 slam ball

Level 4 Rx

For Quality:

AMRAP 24

Max Distance Row

*Alt Every 2min:

-10 Front Squat 45/33 

-10 Curl+press

-10 slam ball

Motivation

 

Strength

Front Squat

5-3-3-1-1

*Heavy, not stupid

Mobility: banded hamstring stretch with banded distraction.