Wednesday 14th September 2022

A. Front squat

  • 3-3-2-2-1

The goal is not necessarily a new 1RM, the goal is to lift the heaviest weight possible with perfect mechanics. We want to see an upright torso, elbows staying high, knees staying out and beautiful full depth squats. Challenge yourself with load, but not to the point where the train comes off the tracks.


B. For time:

  • 500m Ski


C. For time:

  • 500m Row


D. For time:

  • 1000m Bike


Part B, C & D is like a broken up Acid Bath. Doing each section individually on a 5 min clock. Rotate through each machine.

Going on the 0min, 5 min and 10 min.

Rest remaining time.

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