CROSSFIT

STRENGTH

Front Squat for load:
#1: 8 reps

ANTLERS

AMRAP x 12 MINUTES
12 Alt. Back Rack Lunges (95/65)|(65/45)
24 KB SWINGS (53/35)
12 Alt. Front Rack Lunges
24 Sit-Ups

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY
2-3 SETS
1:00 EZ Row/ Bike
10 Alt. Groiners w/ Thoracic Twist
2:00 Foam Roll Quads

(No Measure)

SPARK

STRENGTH

Deadlift for load:
6-6-5-5-4-4

6 X 20 Banded Lat Pull Downs
(slow and controlled)

ALL GAS NO BRAKES

EMOM x 10 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 4 Burpees + 2 Deadlifts (140/106)|(106/70) + 4 Burpees

(Score is Weight)

FINISHER

6 SETS (:20 ON / :10 OFF)*
MOVT 1 – Weighted Glute Bridge-Ups
MOVT 2 – Alt. Bird Dogs

*1 SET = MOVT 1 + MOVT 2.

(No Measure)