Barbell Club

Group Dynamic Warmup:

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

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Strength: Front Squat (17 Minutes) 

• Establish a new 1 Rep Max 

*Retest week! Shoot for the PR!

*Bring out the weightlifting shoes, belt, knee sleeves! 

*Warm Up Rep Scheme: 

• 5-5-3-3-1-1-1-etc… 

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Workout: AMRAP x 14 Minutes 

• 250 Meter Row / 200 M Run / 600 M Bike 
• 7 DB Thrusters (50/35) (RIGHT ARM) 
• 21 Ab-Mat Sit Ups 
• 7 DB Thrusters (50/35) (LEFT ARM) 

*One score: rounds + reps completed in 14 mins

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Core: 4 Rounds

• 15 Ab-Wheels 
• 30 Flutter Kicks