2021-01-20 Fitness Option:4 Rounds



Fitness Option:
4 Rounds For Time
18/15 Cal Row
12 DB Front Squats
6 DB Box Step Ups
**Use a Pair of DB’s**


Fitness Option:
Front Squat
8-8-8


Finisher:
“Run It Back”
5 Rounds
14 Heel Elevated Squats
45 second Wall Sit
**Add weight where needed**


Max Reps
Front Squat at 75% of 1RM

Front Pause Squat 5x4
Front Pause Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps



Skill Piece:
EMOM for 15 minutes
Min1: Max Slow Lowers
Mine 2: Max Handstand Hold
Min3: REST


Accessories:
4 Rounds
12 DB Incline Fly’s
20 Banded Tricep Pull Downs


Recovery WOD:
On any Machine
5 Rounds
2 mins ON 1 minute OFF
**Go as Hard of as easy as you want too**


For Strength:
Deadlift
3-3-3-3


For Conditioning:
Hit the Finisher

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