Mon Jan 2 "Life Alert"

Workout of the day

Move

4 Minute AMRAP, 4 Minute Rest:
21/15 Calorie Row
21 Abmat Sit-ups
21 Air Squats

15/12 Calorie Row
15 Abmat Sit-ups
15 Goblet Squats

9/6 Calorie Row
9 Toes-To-Bar
9 Double Dumbbell Front Squats

1) Front Squats: 7-5-3-7-5-3 @ 65-68-70-68-70-73%

2) “Life Alert”

4 Minute AMRAP, 4 Minute Rest:
21/15 Calorie Row
21 Toes-To-Bar
21 Front Squats @ 95/65

15/12 Calorie Row
15 Toes-To-Bar
15 Front Squats @ 115/85

9/6 Calorie Row
9 Toes-To-Bar
9 Front Squats @ 135/95

Stimulus

1) If you have a 1RM Front Squat then follow prescribed reps, sets, %. If you do not then build to a heavy set of 5 for the day

2) Three rounds of 4 Minute AMRAPs, decreasing in reps while increasing in weights. You will struggle to get through a round of the 21s, get through a round+ of the 15s, complete multiple rounds of the 9s