Wednesday
Lifting
0:00-12:00
Build to Heavy 6RM Front Rack Lunge
These are forward lunges. Reverse lunges = no reps.
Aim for 75-80% of your 1RM Front Squat
12:00-18:00 Every 2:00x3
5 Zombie Squats at 66% 1RM Front Squat
MetCon
For Time
30 DB Thrusters 50/35
Terrible Stair Run
30 Chest to Bar Pullups
Terrible Stair Run
30 burpees over DB
15 minute cap