Warm up: whatever you like
A. Use squat rack for this piece
9-7-5
Front squat 225/155
Assault bike 1 mile
Rest 3 minutes
8-6-4
Front Squat 245/165*
Assault bike 1 mile
*if time from first section was slower than 10:00/10:30… keep weights the same as first section for both second and third sections
Rest 3 minutes
7-5-3
Front Squat 275/185
Assault bike 1 mile
*if time from first section was slower than 10:00/10:30… keep weights the same as first section for both second and third sections
B. Class
C. 12/10 sets of 10 pull-ups
D. Whatever you like