Day 123

Great workout. 13:something RX

20 reps ea round on tabata

65# strict press


#barbell mashup

Rx 95/65lbs (You will use the same weight for your Front squats, Push Press, and Thrusters)

10 Front Squat/10 Push Press/10 Thrusters/2 Chest To Bar Pullups/2 Box Jumps (24/20) /2 Burpees

8 Front Squat/8 Push Press/8 Thrusters/4 Chest To Bar Pullups/4 Box Jumps/4 Burpees

6 Front Squat/6 Push Press/6 Thrusters/6 Chest to Bar Pullups/6 Box Jumps/6 Burpees

4 Front Squat/4 Push Press/4 Thrusters/ 8 Chest To Bar Pullups/8 Box Jumps/8 Burpees

2 Front Squat/2 Push Press/2 Thrusters/ 10 Chest To Bar Pullups/ 10 Box Jumps/ 10 Burpees

CASHOUT: Tabata Squats

STRENGTH: Stict Press – warm up- 5@ 40%, 5 @ 50%, 5 @ 65%


PWO SFH shake

2 eggs, kale & sausage, sweet potato

Salad w/chicken, veggies, 1/2 apple

1/2 apple w. teaspoon almond butter


Chicken & steak stir fry w/ peppers & onions, cauliflower rice, brussel sprouts

Coconut cream


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