Workout of the day

1) Front Squat: Build to a heavy set of 5

Move

18 Minute AMRAP:
500/400m Row
15 DB Push Presses
50 Skips
500/400m Row
15 DB Front Squats
50 Skips
500/400m Row
15 DB Thrusters
50 Skips

2) “Spindrift”

18 Minute AMRAP:
500m Row
30 Push Presses @ 95/65
100 Double-Unders
500m Row
30 Front Squats
100 Double-Unders
500m Row
30 Thrusters
100 Double-Unders

Stimulus

1) Build to a heavy set of 5 front squats, resting as needed

2) Chip away at this workout by keeping your heart rate low on the rows, big sets on the barbell work and skipping. Goal is to get through 1+ rounds, scale weights and reps so each movement can be completed in minimal sets