STRENGTH/SKILL
4 Sets:
A1. Front Squat
F: 6-8 reps; 31x1 tempo
P/S: 4-5 reps; build to moderate set 21x1 tempo
Rest 30 sec
A2. DB/KB Bench Press x8-10 reps, arms together
all groups; build
Rest 1-2 min
WOD
"Heartbeat"
15 min AMRAP:
50 Double Unders
20 Wall ball
10 Burpees
Rest 60 sec active
Goal is similar splits across & minimal breaks
F: 100x Single Unders, 14x Wall Ball, 7x Burpee,
rest 30 sec
P: as rx
S: Ubroken sets each round
