- Shawn Alfenito
Jan 29, 2019
Updated: Jan 30, 2019

Achieve
Strength:
4x2 pause front squats @75% (2 sec pause at bottom of each rep)
Conditioning:
4 - 3 min AMRAPs
5 front squats (95/65)
10 alternating front rack lunges
15 deadlifts
- rest 3 min between rounds
Fit
Intervals:
EMOM for 12 min altternate
15/12 cal row
10 kb sdhp + 5 goblet squats
Conditioning:
4 - 3 min AMRAPs
5 db front squats
10 db front rack lunges
15 db deadlifts
- rest 3 min between rounds
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