04.11.16

athletephoto Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 3 reps @ 85% *Set 7 – 5 reps @ as heavy as possible Rest 2 minutes between sets.

12:00 AMRAP Rope climb x 1 Push press x 5 95/65 or 125/85 Burpee box jump overs x 5 Rope climb x 2 Push press x 5 Burpee box jump overs x 5 keep moving up the ladder adding one rope climb per round until time expires