Front Squat

On the 2:00 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 80%

Set 2 (On the 2:00): 1 Rep @ 88%

Set 3 (On the 4:00): 3 Reps @ 80%

Set 4 (On the 6:00): 1 Rep @ 91%

Set 5 (On the 8:00): 3 Reps @ 80%

Set 6 (On the 10:00): 1 Rep @ 94%

Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages based on 1RM Front Squat

Body Armor

3 Giant Sets:

:30s Kettlebell Side Plank (Left Arm)

:30s Kettlebell Side Plank (Right Arm)

50′ Dumbbell Death March

Rest 2 Minutes Between Sets

GENERAL

• A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed

• Our focus in this piece is on the midline and posterior chain

• Choose weights for the kettlebell side planks and death marches that allow you to complete the full distance and times unbroken

• You can build in weight or stay at a challenging load across

• See below for movement demos

MOVEMENT VIDEOS

Kettlebell Side Plank: Video https://youtu.be/pD1KLcoMaK8

Dumbbell Death March: Video https://youtu.be/mRq1owHCEEE

WOD “Task Priority Fight Gone Bad”

For Time:

3 Rounds:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20)

30 Push Press (75/55)

30/20 Cal Row

1:00 Minute Rest