Fri Nov. 8 "One Size Fits All"

Move

1) Front Squats: 4 x 10 Light weight

2) AMRAP 18
10-8-6-4-2
Thrusters
Cal Bike
*Go back up to top of ladder once you make it to the set of 2

Train

1) Front Squat: Heavy Set of 10

2) One Size Fits All

For Time (18 Minutes)
30 Thrusters (95/65)
36/30 Cal Bike
20 Thrusters
25/20 Cal Bike
10 Thrusters
12/10 Cal Bike

Every Break: 12/10 Cal Bike

Stimulus

1) Don’t worry! This is our last set of 10 Front Squats! Aim to slightly increase load from last time or match load if you didn’t quite make 10 reps. This will be roughly 70% of your 1RM if you didn’t get to perform a previous set of ten. Focus on maintaining trunk pressure through the lift and initiating each squat with the hips!

2) This is a very incentivizing workout to not break up those thrusters and do big sets. As you go through this descending ladder of thrusters and biking, aim to complete big sets. Each time you set down the bar between your thruster set, you must perform 12/10 Cal penalty Bike. This is on top of the biking between each set of thrusters. Choose a thruster weight light enough for 10+ unbroken reps. Hold on and embrace the burn!

Extra Credit

3 x 10 Suitcase Bulgarian Split Squats Each Side
3 x 1:00 Backwards Walking Sled Drag

Rest one minute between all sets