Friday, November 9th

A.

STAMINA SQUATTING: Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

*We'll be growing steadily over this cycle each week, building towards a finishing at 80%

B.

METCON:

3 Rounds: 3 Minute Assault Bike 2 Minute Row Calories 1 Minute Burpees 2 Minute Rest

*Score is total Calories + Burpees for all 3 Rounds