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Monday 10/30/23

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Lower Strength (28:00)
Thruster: (14:00)
*Taking your 5RM, perform:
10 @ 82.5% of that 5RM — 8 @ 87.5% of that 5RM — Max Reps *Up to 12 @ 92.5% of that 5RM
*Rest as needed, warming up and building
—
Straight Into… Front Squat (from rack) (14:00)
Build to 5 @ 85% — (If percentages are unknown, build with Heavy 5 with RIR 2-3)
METCON: (12:00)
12:00 Row for Cals
Every 2:00, Hop off and perform:
10 Step Back Lunges (5 ea leg)
10 Plate Sit Ups (RX: 25/15)
**SCORE= Total Cals on Rower
**Lunges should be as heavy as possible
OPTIONAL WORK:
Every 2:30 x 4 (10:00)
15 GHDSU + 25′-50′ Handstand Walk

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