10.17.22- Monday

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Front Rack Lunges for load every 2:30:
  #1: 6 reps
  #2: 6 reps
  #3: 6 reps
  #4: 6 reps
  #5: 6 reps
  #6: 6 reps

METCON

• 100 Burpees over Bar
  *Every 2:00, starting with 0:00, perform 6 Deadlifts (225/155#) + 4 Strict Pull Ups

  16 min time cap (8 x 2:00 intervals)

SPEAKEASYSWEAT

• Tabata!
  :20 on, :10 off x 8 rounds

  Russian Swings
  Dual DB Strict Press
  Ring Rows
  Air Squats
  Hollow Rocks