Choice One:
Squat + Horizontal Row
6 Front Squats + 8-10 DB chest supported row
4 Front Squats + 8-10 DB chest supported row
2 Front Squats + 8-10 DB chest supported row
Max front squats at same weight as first set of 6
If you completed 10-12 reps last week for max set add 5-10#
if you completed over 12 rest last week for your max set add 10-15#
Choice Two:
Squat + Horizontal Row
4 Sets
6 Front Squats + 8-10 DB chest supported row
Try to go heavier than last week
Choice Three:
4 Sets
6-8 Tempo goblet squats + 8-10 DB chest supported row
Goblet squat – 3 sec eccentric on each rep, pause 2 sec at bottom
“Double Tap”
AMRAP 6
5 C2B pull-ups
7 Box jumps
AMRAP 6
6 Toes to bar
12 Wall Balls
Subs:
C2B – Pull-ups, strict pull-ups, banded pull-ups
Box Jumps – Step-ups or squat jumps
Toes to bar – Hanging leg raises, knees to chest, or tuck ups
