-Warm Up-

 

X3

 

7 Four part squats

10 heidens

5 front rack step ups

3 sumo inchworms

 

-Strength-

 

Week 1: Front Squat

 

2 waves

 

7 @ 65 %

6 @ 70 %

5 @ 75 %

 

 

-WOD- 

 

4 RFT

 

400m run

35 sit-ups

7 bar muscle ups