Warm-up

Coaches Choice!

Weightlifting

Paused Front Squat (3 Reps Every 90 secs for 9 mins (6 Sets))

Pause for 5 Seconds in the bottom of the squat. Make sure to use Very Light to Light weight for the squats.

Metcon

Metcon (AMRAP - Rounds and Reps)

15' AMRAP
Row 50 k/cal
50 Thrusters (95#/65#)
100 Wall Balls (20#/14#)
50 OH Plate Lunges (45#/25#)

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