Saturday, March 16

ACTIVATION 27 Cal Row 5-4-3-2-1: Walkouts Russian Baby Makers 27 Cal Bike 5-4-3-2-1: Wall Squats Warrior Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Deadlift (3-3-2-2-1-1-1)

Work up to a heavy set of 1

Strength Conditioning (Weight)

EMOM x 16 (4 Rounds): Minute 1 - 15/12 Calorie Row Minute 2 - 40 Double-Unders Minute 3 - 12/9 Calorie Assault Bike Minute 4 - 5 Front Squats Front Squat Percentages: Set #1 - 65% of estimated 1RM Set #2 - 67% Set #4 - 69-75% Today's piece has two goals: 1) Let's break a good sweat. Let's work our legs and lungs here, but under controlled intensity. We are choosing an EMOM today to keep our volume and impact to the body on the lower side. 2) Build to a moderately heavy five-rep front squat, over 4 sets (20 repetitions total). Not a max, or even near, attempt, and rather a chance to get under some good loading as we always keep the following week in mind.

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