Friday 1/3

Boot Camp kicking of Saturday 11am!

Saturday Open gym will be at 2pm

Strength On the Minute x 10: 2 Front Squats

Sets 1-2: 50% of 1RM Front Squat Sets 3-4: 55% of 1RM Front Squat Sets 5-7: 60% of 1RM Front Squat Sets 8-10: 65% of 1RM Front Squat

Conditioning 2 Rounds: 400 Meter Run / Row 20 Single Dumbbell Box Step-ups 400 Meter Run / Row 20 Single Dumbbell Hang Clean & Jerks (switch every 5) 400 Meter Run /Row 20 Single Dumbbell Power Snatches (alternating)

Rx+ 30 reps of the DB movements

Dumbbell: 50/35 Box: 24/20