Wednesday, October 13th

Strength: Front Squat: 6 sets – 5, 5, 3, 3, 1, 1 @ 76%, 78%, 83%, 85%, 90%, 93%

Note: Today should be challenging but all percentages should be possible with 1 more in the tank.


For Time
30 DB Thrusters 40/25
30 DB. Alt Reverse Lunge 40/25 (any carry)
200m run
20 DB Thrusters
20 DB. Alt Reverse Lunge
200m run
10 DB Thrusters
10 DB. Alt Reverse Lunge

Note: we’re going to fatigue the legs down even more with some lighter DB thrusters and lunges. The weight should be something we can complete the round of 30 in no more than 3 sets. Lunges can be done in farmer carry or front rack, athletes choice. Run to recover between rounds, no run at the end.