STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7.5/10 effort ,or 75% of your 1 rep max, which should feel like you could sneak out 2 more reps. Stay at the same weight across all four sets. )

CONDITIONING
Weekend Challenge (AMRAP – Rounds and Reps)

AMRAP 10
10 Curls
10 Press
10 Front Squats
10 Upright Rows
10 Bent Over Rows
10 Romanian Deadlifts

MCx: 45/35 (barbell)
MAx: 35/25
MVx: 25/15

GOALS + GUIDANCE: You’ll have ten minutes to complete as many rounds as possible of the barbell series. Keep the ten reps of every movement unbroken, and try not to take breaks between movements. You can rest at the end of every round (no more than :60). The slower the better, and emphasize quality over speed. Record your rounds.