Lifestyle (Barbell Free)
Every 2 min x 5 sets
10 Goblet Squats + 10 Air Squats
WOD Below but use DB’s
Performance
Every 2 min x 5 sets
5 Front Squats
3 min AMRAP
21/15 Cal Row
21 Lateral Barbell Burpees
Max Front Squats in remaining time (30/25kg)
3 min rest
3 min AMRAP
18/13 Cal Row
18 Lateral Barbell Burpees
Max Front Squats in remaining time (40/30kg)
3 min rest
3 min AMRAP
15/11 Cal Row
15 Lateral Barbell Burpees
Max Front Squats in remaining time (50/35kg)
3 min rest
3 min AMRAP
12/9 Cal Row
12 Lateral Barbell Burpees
Max Front Squats in remaining time (60/40kg)