CrossFit and Personal Training

3 rounds for quality reps:

• 5 squats 

• 5 lunges per leg
• 5 jumping jacks
• 5 sit ups
• 5 empty bar front squats
• 5 empty bar strict presses

On the 90 Seconds x 6 Sets: 1 Front Squat + 3 Back Squats

• Set #1 – 70% of 1RM Front Squat
• Set #2 – 73%
• Set #3 – 76%
• Set #4 – 79%
• Set #5 – 82%
• Set #6 – 85%

5 Rounds:

• 20/16 Calorie Row (alternate: 24/20 AAB cals)
• 10 Thrusters (95/65)

3 Rounds (not for time):

• 10 AB Rollouts
• 20 Glute Bridges
• 0:30 second Hollow Hold

Rest 2 minutes between sets.

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs