FCF #549

  • Warm-Up
  • 10 min AMRAP
  • 50’ Spider-Man
  • 20 Jumping Jacks
  • :20 Dynamic Psoas Stretch
  • 50’ Butt Kicks

  • Strength
  • Back Squat (30 mins)
  • 1 set of 6@85%
  • 1 set of 5@87.5
  • 1 set of 4@90%
  • 1 set of 3@92.5%
  • 1 set of 2@95%

  • 7 Min AMRAP
  • 1-2-3-4-5 etc
  • Hang Power Snatch 
  • Burpees Over Bar