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October 11th – Non Gluten Free

Strength Front Squat 5 x 5 (60/65/70/75/80% 1RM): Increase wt. each round following the percentages if able. If able to exceed these percentages with success do so.


400m run (Mod-500m row)

12 KB alt front rack lunges (L+R=2)

12 KB step ups (24/16 KB) (20/16” Box) May hold KB however you choose. Cannot set it on the box, step up and then pick it up. ): Try to use both legs equally to step up.

(Time Cap 15 Min)


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