*Programming Structure Shift HERE

WOD:

1) Front Squat Every 2:30: 10-10-7-5

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Back Squat Every 2:30: 10-10-7-5

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 7 minute Up Ladder:

3 Hang Squat Cleans 95/65

3 Bar Facing Burpees

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

5) Row: 10 x 1:00 ON/2:00 OFF for Max Calories

Work for consistent output, don’t blow yourself up in the first interval.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE