ROOKIE
A.
Back Squat
5-5-3-3-1-1
Rest 3 min
B.
FGB Style for 3 rounds:
2 min Row Calories
2 min Air Squats
2 min Rest
INTERMEDIATE
Today is a benchmark day, so please log your results to beyond the whiteboard.
A.
Shoulder Press 1RM
B.
AMRAP 12 mins:
10 Burpees
25 Double Unders
COMPETITOR
A.
Back Squat (banded) 1RM
B.
3 Rounds for time:
15 Front Squats 60/40kg
15 Burpees over Bar
15 Handstand Push Ups