Strength:
Front Squat
Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
% of 1RM Front Squat
WOD:
“Summit Strength”
RX:
16:00 EMOM
minute 1: 4 Bench Press
minute 2: 8/8 Back Rack Reverse Lunges
minute 3: 16 Weighted Abmat Sit-Ups
minute 4: Rest
Bench Press: 75%+ and Building to Heavy 4 Rep
Back Rack Lunges: 135/95lb, 61/43kg, From the Floor
Level 2:
12 Weighted Abmat Sit-Ups
Lunges: 95/65lb, 43/30kg
Level 1:
4 Bench Press
8/8 Dumbbell Reverse Lunges
16 Abmat Sit-Ups
Dumbbells: 35/25lb, 15/12kg
Competitor:
12 Med Ball Weighted GHD Sit-Ups 20/14lb, 9/6kg