Saturday

Warm-up
Warm-up
400m Run or 500/400m Row or 2:00 Bike (Moderate Effort)
Immediately Into…

1 SET
10 Slow Banded Monster Walks (Each Way)
10 Slow Banded Clam Shells (Each Side)
10 Slow Banded Tempo Air Squats (3211)

Immediately Into…

2 Sets
10 Alt. Elbow Punches
3 Inchworms w/ Push-Ups (Keep Legs Straight as possible)
10 Squat Thrusts

Strength
Front Squat (3-3-3*)
*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

Workout
“POINT BREAK”
FOR TIME
9-7-5-15-12-9
Front Squat (135/95)
Bar Facing Burpee

Optional Finisher
Metcon
FOR QUALITY
250/150 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — "Chad" Extra Credit #2

*Weight Vest Optional

(No Measure)