11.17.2021

Front Squat (Weight)
Wednesday

Front Squat
4 x 1 Enderton Complex (1 Pause FS + 1 Double Bounce FS + 1 FS)
@60%,65%,70%,75%
Then
Front Squat
7 x 5 @ 80%

Metcon (Time)
Open 20.1

10 RFT
8 GtOH 95/65
10 Bar Facing Burpees

15 Minute Time Cap

Strength
Strength
4 x 8 Heavy Glute Bridges

4 x 8 Sumo Deadlift

4 Round Superset of
10 Alt KB Step Back Lunges
Banded Shuffle with
At 25 ft 10 Banded Air Squats with 5/5 Side Raises
At 50ft 8/8 Rear Kickbacks

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