Evolution A:

Front Squat, 3,3,3,3,3 repetitions (5 second tempo, 1 second bottom position hold)

Evolution B:

Rope Climb, 5 ascents MCTP (Most Challenging Technique Possible)

Evolution C:

For Time,
Run 400 Meters
Kettlebell Swing, 30 repetitions (53lb. / 35lb.)
Burpee, 20 repetitions
Assault Bike, 10 calories

Note: On the Front Squat, the barbell must begin on the ground. Use as much weight as possible – your goal is to stay within a 5RPM load while maintaining the tempo. On the Rope Climb, the goal is to descend in either a “tuck” or “L-sit” position.


We hope you can join us tonight at 6:00PM for Faith Works Ministry!


Facebook Comments