18 Minutes to Complete

Front Squats - Pause :03 on Last Rep Each Set

5 @ 60%

4 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

Heavy Singles (Controlled Full Speed)

1@85%

1@90%

1@92%

LegDay - EMOM 12

M1) 5 Pause Right Leg Bulgarian Split Squats

M2) 5 Pause Leg Leg Bulgarian Split Squats

M3) :35 Wall Sit + AMRAP Jump Squats

M4) Rest

Use 35% 1RM Front Squat

POWER LUNCH with Coach Joelle

Pistol warmup - 7 EMOM

5-6 Pistols per side

For Time Working :40 sec on, :20 sec off:

20/25 Jumping Lunges ea side

30 Cossask Squats ea side

20 Alt Pistol Squats

30 Plank to Squat

*10 Burpees in between all exercises

(12 min cap)

1:30 min Plank