Lifting:

5 x 4
Tempo Front Squat
(44X1) – Same
Weight From Last
Week.

 

WOD:

Assault Bike
4 x 25 Calorie
Rest 3:00 between
sets.
Elite Male = <0:35
Elite Female = <0:45
Male = <0:50
Female = <0:55

*Any sets over the
prescribed time will
result in a penalty
(20 Unbroken
Wallball Shots
(30/20) for Every
Missed Set)

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