Monday 9/29/2025

Three sets of:
2 Tempo Front Squats @ 3211 + 3 Front Squats (no tempo)
Rest 2-3 minutes between sets

*Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

Against a 5 minute clock, perform as many reps as possible of:
30 Wall Ball Shots (20/14lbs to 10/9')
25 Toes to Bar
20 Alternating Dumbbell Snatches (50/35lbs)
Max Calorie Row or Echo/Assault Bike in the remaining time.

Rest 2 minutes, then...

Against a 5 minute clock, perform as many reps as possible of:
30/24 Calorie Row
25 Toes to Bar
20 Alternating Dumbbell Snatches (50/35lbs)
Max Wall Ball Shots (20/14lbs to 10/9') in the remaining time.

*If you are unable to perform 30 wall balls and/or 25 toes to bar in 1-2 sets, reduce the reps to 20-25 and 15-20 respectively. The goal is to have at least 60 seconds on the max reps portion during each 5 minute interval.