Teams of 3: 0:00 - 5:00 - Max Front Squats 5:00 - 10:00 - Max Calorie Row 10:00 - 13:00 - Rest 13:00 - 18:00 - Max Back Squats 18:00 - 23:00 - Max Calorie Row Squat Loads Increase Every 30 Reps: Front Squats 0-30 Reps (115/80) 31-60 Reps (135/95) 61-AMRAP (155/105) Back Squats 0-30 Reps (155/105) 31-60 (185/135) 61-AMRAP (225/155)
Athletes will group up into teams of three for this leg-heavy workout. There are 5 separate time windows today. Teams will spend the first five minutes accumulating as many front squat as possible before immediately transitioning to the rower for as many calories as possible. Following three minutes of rest, athletes will work through the same format with back squat and the rower. The score today is total reps accumulated across the four stations. Teams will increase the barbell weight every 30 repetitions. These should be loads that athletes could complete at least 25, 20, and 15 repetitions unbroken respectively when fresh. It is ok for teams to have multiple racks or quickly change out plates if one or more teammates are using different weights.