Hold down the Front

Strength

E3M12M

3 Tempo Front Squats (3.2.1.0)

20s HS hold

 

MetCon

15min AMRAP

FITNESS

In Teams of 2:

15min AMRAP

P1: Machine Cals

P2: AMRAP

5 Banded Push Ups or Box Push Ups

5 Ring Rows or Banded Pull-ups

5 Banded Push Ups or Box Push Ups

20 alt Step Ups 24/20

*switch as needed

 

PERFORMANCE

In Teams of 2:

15min AMRAP

P1: Machine Cals

P2: AMRAP

5 Pull-ups

10 Push Ups

20 alt Step Ups 24/20

*switch as needed

 

COMPETITION

15min AMRAP

P1: Machine Cals

P2: AMRAP

5 C2B Pull-ups

10 Hand Release Push Ups

20 alt Step Ups 24/20 w/ 50/35