Monday July 5

Grit Squats (9-15 mins)
3 Supersets:
Rest 2 mins between sets
Set 1 – 10 Back squats @62%
5 Front squats @62%
Set 2 – 8 back squats @67%
5 front squats @64%
Set 3 – 6 back squats @72%
5 front squats @66%
*all % based off 5RM back squat
**complete back squat, change weight and complete front squat, then rest 2 mins
Conditioning (13 mins)
“13 Going on Hurty”
Amrap 13:
12/9 cal Assault Bike (15/12 Bike erg/row)
9 Kipping HSPU
6 Front Squats (rx 135/95….adv 175/115)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD