Warm up

4 rds

10 knee push aways each side

10 sky reaches each side

30 toe raises (butt on wall)

10 captain Morgan’s each side


Front squat

From rack

Every 3 minutes for 21 minutes

5 front squats

No pauses


Amrap 18

100 strict pull ups

100 strict press

100 front squats

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s