cfw 1 (No Measure)
3 min Zone 1
3 min Foam Roll
Lunge Complex
10 Wall Squats
20 Face Pulls
20 KBS
10 Pass Through w/ OHS
Front Squat (5@65%, 5@75%, 5+@85% of 90% of 1RM)
Shoulder Press (5@65%, 5@75%, 5+@85% of 90% of 1RM)
Weindler 5.3.1 use this link to figure out and save your lifts for the next 12 weeks. Print out sheet and or save to your phone. ONLY MAKE CHANGES TO PAGE ONE WHERE IT ASKS FOR YOUR MAX EFFORTS, AND DO NOT SAVE FILE WITH YOUR NUMBERS.
Metcon (Time)
EMOM for 12 min
2 Cluster 115/85
5 Burpee
Rx+ 135/95
Rx++ 155/105
