Day 25

A. Squat

Front Squat/ Back Squat Complex 7 x (1+1)

Warm-up as needed. No Rest between movements. Rest 90-120 seconds between sets. Heavy as possible.

B. MetCon (Burner) 

4 rounds for time of,

10 Front Rack Reverse Lunges (95/65) 

10 Lateral Bar Burpees 

C. MetCon (Partner) x 8 minutes:

Partner 1: 10 GHD Sit-Ups
Partner 2: Plank Hold

Day 21

A.) MetCon (AMRAP – Rounds and Reps)

"Chelsea"

EMOM x 30 Minutes:

5 Pull-ups
10 Push-ups
15 Air Squats

If you fail to complete a minute, the workout turns into an AMRAP for the remainder of the 30 min.

B. MetCon (Time): 

“Burner” 

20 Barbell Facing Burpees 

20 Thrusters (75/55) 

20 Barbell Facing Burpees