1140 at the Fred
4 rounds, 20 secs per station, of:
Dolphin Push-up Rest 10 secs
Jumping Squat Rest 10 secs
Row Calories Rest 10 secs
Front Rack Mobility
Odd Minutes–Bench Press 7-7-7-7-7, using heaviest weight per set
Even Minutes–Front Squat 7-7-7-7-7, using heaviest weight per set
Treat this as an alternating EMOM. During the ODD min you will complete 7 reps of bench press. During EVEN min you will complete 7 reps of front squat.
Gradually increase load of each movement with each set to make it as difficult as possible.
Reps must be unbroken for the workout to qualify as prescribed.
4 rounds for time of:
15 Dumbbell Thrusters, 35/25 lbs
10 min time cap
Complete as many rounds as possible in 7 mins of:
40 Double Unders
5 Bent Over Barbell Rows, 185/135 lbs
This is for technique not for reps.