Mini-WOD:
“Invisible Fran”
21-15-9
Air Squats
Push-ups

Part 1:
Front Squat

  • 1 x 3RM
  • 4 x 3 @ 90% of 3RM
  • (Rest 2-3 mins between sets @ 90%)

Part 2:
15-12-9-6-3

  • Walking DB Lunges (45/30)
  • DB Burpee Box Overs (45/30) (24”/20”)
  • Pull-ups
  • RX + CTB Pull-ups