Front Squats coming Friday because of the holiday. We have to enjoy the end of summer and no way to do it better then running and core! Have fun with this one.

A) 3 min Row/Assault then every :20 sec for 3 min slow burpee’s/inch worms/supinated bar hang then 1 min jog

B) 9 Min EMOM

1st-30 sec Toes Through Rings

2nd-30 Sec Hollow Rocks

3rd- 30 sec Plank

C) “The High Heel”

5 Min to Run 400m

35 Kettlebell Swings 53/35 (Unbroken)

AMRAP Games Push Up’s

3 Min Rest

5 Min to Run 400m

15 Overhead Squats 95/65

AMRAP Pull-ups

3 Min Rest

5 Min to Run 400m

35 KBS

AMRAP Games Push-ups