Workout of the Day: Wednesday October 23

Weight

WEIGHTLIFTING

Front Squat

4 x 3 @ 80%

Rest 1-2 minutes between sets.

Completion

METCON

EMOM 18

- Cal Machine*
- 20 Wall balls 20/14 lbs
- 16 V-ups

Cal Machine:
Row, Ski, Bike Erg: 16/15  (Rx+ 18/15)
Echo: 12/8 (RX+ 15/12)
Assault: 15/12 (RX+ 18/14)

Comment Only

ACCESSORY / EXTRA

GHD Hip Extension

5 x 10
Brandon Farmer