10/28/2024

Front Squat

4 sets x 4 Front Squats (85% of Wk 1 Heavy Single)

-Complete a set every 2:30-

Monster Mash

Affiliate Compete (RX+)

2 Sets:

3 Rounds

16 Single Arm Dumbbell Thrusters (8 per side)(50/35)

50ft Single Dumbbell Walking Lunge (50/35)

48 Crossovers

-rest 3:00 between sets-

Freedom (RX'd)
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (50/35)
50ft Single Dumbbell Walking Lunge (50/35)
36 Double Unders
-rest 3:00 between sets-

Independence
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (35/25)
50ft Single Dumbbell Walking Lunge (35/25)
30 Double Unders
-rest 3:00 between sets-

Liberty
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6 per side) (light)
50ft Walking Lunge
36 Single Unders
-rest 3:00 between sets-

• Target time each set: 4-5 minutes

• Time cap each set: 6 minutes