Wednesday September 15th

A. Complete Four sets of:
Tempo Front Squat x 3 reps @ 42X1
Start at approx 60-65% 1RM
**Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – try not to bounce out of the bottom.

B. "Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to February 22, 2021. This is a retest..hit it hard!

HERD FIT
Fof Time
750m Row
25 Medball Thrusters