Monday, June 22nd

Tabata Warm-up
Jumping Jacks
Toe Grab Squats
Supermans
Tuck Crunches
Strength
Following a 20 min clock:
0:00- 5 Front Squats
2:00- 5 Front Squats
4:00- 5 Front Squats
6:00- Max Reps Front Squats
Then Lower the Weight
9:00- 5 Strict Press
11:00- 5 Strict Press
13:00- 5 Strict Press
15:00- Max Reps Strict Press
17:00- 3 Min AMRAP Thrusters
*Start around 60-65% add weight every time to both lifts, careful on the strict press should still be able to get 5 reps everytime without fail.
*Thruster weight should be last strict press weight.
WOD
For Time: *16 min cap
3 Rounds:
12 Burpees
30 Air Squats
Rest 2 mins
3 Rounds:
30 Air Squats
12 Burpees
*Score is total time including rest.