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FRIDAY

9
Jan

FRIDAY

Strength:
20 Minutes
Find 1 Rep Max
Front Squat

MetCon:
Every 4:00 x 2
15/12 Calorie Assault Bike
15 Deadlifts (~50% of 1rm)
15/12 Calorie Assault Bike

-Rest 2:00-

Every 4:00 x 2
15/12 Calorie Row
15 Power Snatches (95/65)
15/12 Calorie Row

*Scale calories and weight as
needed to ensure rest time

(30 Day Challengers: Moderate)