Wednesday, October 22nd, 2025
Strength / Weightlifting / Gymnastics
Front Squat
Every 2:00 x 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 8 Reps @ 65%
Set 4: 6 Reps @ 70%
% of Front Squat
Conditioning
“Equilibrium”
For Time
Every 4:00 x 3 Sets
50 Double Unders
10 Dual Dumbbell Hang Squat Cleans
25/25ft (7.5/7.5m) Single Arm Kettlebell Overhead Walking Lunge
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Score = Average Time / Set
Optional Accessories
For Quality:
3 Sets
15/15 Banded Terminal Knee Extensions
100ft (30m) Farmers Carry, For Load
