member-VANESSA-CARVALHO

Group Dynamic Warmup:

• Plate Squat tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Plate Squats 
• Banded Lat/Samson Stretch – 1 Minute per side  

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Strength: Front Squat (17 Minutes) 

4 Sets x 5 Reps 

• Sets 1 and 2: 5 Reps each at 60% of 1RM 
• Sets 3 and 4: 5 Reps each at 70% of 1RM 

*If you missed week 1 then use today as a make-up day 

*Try to do these working sets without a belt 

*Focus on core engagement on every single rep

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Workout: For Time 

5 Rounds 

• 9 Thrusters (95/65) 
• 9 Pull Ups 
• (12/9) Calorie Row/Ski OR (9/6) Cal Bike 

*Rest 1 Minute at the completion of each round 

*RX+: 9 Thrusters (115/85) OR 5 Bar/Ring MU 

*CRX: 9 Thrusters (115/85) AND 5 Bar/Ring MU 

*Goal on this is intensity! Try to keep things UB or Big sets 

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Cardio Option: For Time 

5 Rounds 

• 12 KB/DB Goblet Squats (24K/16K)(50/35) 
• 9 Pull Ups 
• (12/9) Calorie Row/Ski OR (9/6) Cal Bike 

*Rest 1 Minute at the completion of each round 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)