Friday 4th January

A.  Every 3 minutes, for 15 minutes (5 sets) Front Squats:

• Set 1 – 7 reps @ 65-70%
• Set 2 – 7 reps @ 65-70%
• Set 3 – 7 reps @ 65-70%
• Set 4 – 10 reps @ 50%
• Set 5 – 10 reps @ 50%

B.  As Many Rounds and Reps as possible in 10 minutes:

• 12 Barbell Thrusters@ 95/65 lbs
• 8 Medicine Ball Sit-Ups @ 20/14 lbs
• 3 Rope Climbs