STUDIO CITY
STRENGTH
Back Squat
4x4
*Hold 3 seconds at the bottom of the squat

WOD
"Star Force"
FOR TIME
800 Meter Run
Then 3 Rounds:
250 Meter Row
10 Front Squats @ (135/95)
10 Dumbbell Alternating Lunges @ (45/30)
Then:
Run 800 Meters

ACCESSORY
Supinated pullups
7-6-5-4-4
3 sets:
10 second L-sit hold
20 banded pull aparts
30 alternating toe touches


HERMOSA BEACH
STRENGTH
Front Squat
3 x 3 @ 50%
2 x 3 @ 60%
2 x 3 @ 70%
6 x 2 @ 80%
…then using the 60% weight from above spend 15 minutes on:
Squat Clean
10 x 3

WOD
"Flick of the Wrist"
AMRAP in 12 minutes:
10/10 Single-arm Dumbbell Snatch (40/30)
50 Double Unders

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