Very Quick Warm-up Today -- if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.

3:00-4:00 of Slow Bike or Rolling (during Intro!)

Into…

2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)


"POINT BREAK"

Score Type:: Total Time

FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee
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Comments

naiya kane

naiya kane 1 week ago / Reply

"POINT BREAK": 12:21
Notes: 55lb squat

naiya kane

naiya kane 1 week ago / Reply

Front Squat: 125 lbs
Notes: 3reps

Shannon Shaw 1 week ago / Reply

"POINT BREAK": 14:16
Notes: 55 lbs

Shannon Shaw 1 week ago / Reply

Front Squat: 95 lbs

Jeremy Shaw

Jeremy Shaw 1 week ago / Reply

"POINT BREAK": 14:34
Notes: 95 lbs

Jeremy Shaw

Jeremy Shaw 1 week ago / Reply

Front Squat: 155 lbs

Caroline Dibert

Caroline Dibert 1 week ago / Reply

"POINT BREAK": 9:01
Notes: 45#

Sarah Blanchard

Sarah Blanchard 1 week ago / Reply

Front Squat: 75 lbs

Miles Blanchard 1 week ago / Reply

Front Squat: 75 lbs

Ryan Kane

Ryan Kane 1 week, 1 day ago / Reply

"POINT BREAK": 10:25
Notes: ouch

Shannon Campbell 1 week, 1 day ago / Reply

"POINT BREAK": 11:35
Notes: #45 bar

Shannon Campbell 1 week, 1 day ago / Reply

Front Squat: 75 lbs

Ryan Kane

Ryan Kane 1 week, 1 day ago / Reply

Front Squat: 245 lbs
Notes: 2 reps, 1 rep at 260

kelley carver

kelley carver 1 week, 1 day ago / Reply

"POINT BREAK": 9:57

kelley carver

kelley carver 1 week, 1 day ago / Reply

Front Squat: 135 lbs
Notes: 145 x 1

Jannelle Campbell 1 week, 1 day ago / Reply

Front Squat: 95 lbs

Jannelle Campbell 1 week, 1 day ago / Reply

"POINT BREAK": 10:12
Notes: 45fs

Gareth Soloway 1 week, 1 day ago / Reply

"POINT BREAK": 12:10

Gareth Soloway 1 week, 1 day ago / Reply

Front Squat: 135 lbs

Jess Diehl 1 week, 1 day ago / Reply

"POINT BREAK": 10:55

Jess Diehl 1 week, 1 day ago / Reply

Front Squat: 235 lbs

Michelle Hansen 1 week, 1 day ago / Reply

"POINT BREAK": 10:48
Notes: 75 lbs

Michelle Hansen 1 week, 1 day ago / Reply

Front Squat: 135 lbs

HEIDI PARKER 1 week, 1 day ago / Reply

Front Squat: 105 lbs

HEIDI PARKER 1 week, 1 day ago / Reply

"POINT BREAK": 13:52
Notes: 65lbs

Ashley Miller 1 week, 1 day ago / Reply

"POINT BREAK": 10:14
Notes: 85#

Ashley Miller 1 week, 1 day ago / Reply

Front Squat: 125 lbs

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