• Shawn Alfenito

WID 11/9/2020


Achieve

Part A.

Front Squats:

5x5 @ 70%

Nothing fancy here, just solid strength work. Focus on keeping elbows up and an upright torso.


Part B.

3 Rounds For time:

10 FR Lunges 95/65

10 Bar over Burpees

25 KB Swings 53/35

400m Run


FIT

Part A.

16 Min alt EMOM:

50 Singles

20 Russian Twists

12/10 Cal Row

100m Run


Part B.

3 Rounds For time:

12 DB Lunges

10 Burpees

25 KB Swings

400m Run


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