“Front Squat
Tempo 3 Reps 3 seconds down, 1 second pause.
“Nine Yards”
AMRAP 12:
3 Thrusters
3 Lying Leg Raise
3 Calorie Row
6 Thrusters
6 Lying Leg Raises
6 Calorie Row
9 Thrusters
9 Lying Leg Raises
9 Calorie Row
….
Up by (3’s) until finish.”
“Front Squat
Tempo Heavy Single
5 seconds down, 3 second pause.
“Nine Yards”
AMRAP 12:
3 Thrusters (65/45)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (65/45)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (65/45)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.”
“Front Squat
Tempo Heavy Single
5 seconds down, 3 second pause.
“Nine Yards”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.”