Friday November 30th

A. Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

B. For time:
30 Thrusters (95/65)
30 Alternating Reverse Lunges with Barbell Front Rack
20 Thrusters
20 Alternating Reverse Lunges with Barbell Front Rack
10 Thrusters
10 Alternating Reverse Lunges with Barbell Front Rack

HERD FIT
For Time:
20 KBS 35/25
20 Alt. Reverse Lunges
15 KBS
15 Alt Reverse Lunges
10 KBS
10 Alt Reverse Lunges