251031

– RX –
AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (125/185 lb)

– INTERMEDIATE –
AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (95/135 lb)

– BEGINNER –
3 rounds for time of:
400/500-m row
20 AbMat sit-ups
10 front squats (35/45 lb)

– MASTERS 55+ –
AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (95/135 lb)

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Post-workout

Every 2:00 for 5 sets:
2 tempo front squats
– :03 down, :02 second hold, :01 up.
– Focus on technique over loading.

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