Monday’s Mission


Monday’s Mission

104010 Fitness – Group Fitness

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10: Prep

Warm-up (No Measure)

10min Continous

30sec Bike @ moderate effort

10 box Step Ups

10 air squats

10 cossack squats


40: Work

A: Front Squat (Heaviest Single Rep)

15 Min Running Clock to work up to heavy single rep

Use Dual Kettlebell Front Rack if you don’t have the mobility


B: Front Squat – WAR x 1 (1 Set @ 60% of Heaviest Single)

Lower the weight to 60% of your heaviest single rep of the day and perform 1 set of as many front squats as possible, without pausing or stopping.

E.g. – Heaviest single = 100 lbs. Drop weight to 60 lbs and do as many front squats as possible.


C: Metcon (3 Rounds for reps)

3 Min WAR x 4

3 Power Clean (135/95)

6 Push Ups

9 Air Squat

1 min rest between rounds

10: Recover

10min Bike/Row Easy:

Foam Roll IT Band

Foam Roll Hamstring