Tuesday, August 10th


Superset: 4 Rounds
DB Front Squat w/ 1 sec pause – 8 reps
DB RDLs – 12 reps

Note: Working on two movements that require control to perform well. Front squats have a 1 second pause to ensure core stays tight and we don’t bounce out, and RDLs should be done slow and controlled, only going as low as you can without rounding your shoulders and keeping that brace.


“Nitrous” **Re-test from 4/20**
For Time:
1000m Row
50 Thrusters 95/65

Note: Workout is a Crossfit Invictus Benchmark that is going to really challenge you mentally to push the row and immediately attack thrusters with large sets.