Rx+ Open Gym Programming
Strength
Tempo Front Squats
5 x 2 Tempo Front Squats + 2 Front Squats @ 70-75
5 sets in that range
Tempo: 3sec down, 3 sec hold, drive up, 1 sec at the top
Conditioning
20 Min AMRAP
12/9 Cal Row
10 WB (20/14)
10 BBJO
Gymnastics
8 Rounds In 90s
4/2/1 Ring Muscle Ups (Unbroken)
Conditioning
3 RFT
20 Deadlifts (155/103)
20 BFB
40 DU
