5 for 10

Every step you take, is a step away from what you use to be.

~ Brian Chargualaf

Think about this for a minute...reflect on this and then read THIS

Just a reminder that all this is from Comptrain Masters...Coach Harry Palley &  Ben Bergeron!!!
Great Coaches, Motivators and even better human beings!

Warm-Up
10 Cal Bike/Row
10 Air Squats
10 Abmat Sit Ups
10 KB Deadlift
10 Cal Bike/Row
10 Front Squats (45#)

Front Squat Complex
4-7 Sets (work to heavy)
1 Pausing Front Squat (2 sec @ Bottom)
+
1 Front Squat

NICKEL & DIME
AMRAP in 5min:
21-15-9
KBS (55/35)
Front Squat (115/80)
Cal Bike/Row

5 Min REST

AMRAP in 5min:
21-15-9
KBS (55/35)
Front Squat (95/65)
Cal Bike/Row

Stimulus-wise...choose weights that allow UB on KBS & ONLY 1 Break on Front squat...
Any more and you will not get out of this the intention!!! What is the intention?
FAST & FURIOUS!!!

Syd ~ missed setting on the bike... but did it...never hit 21 so he biked A LOT
Daleige ~ 70 Reps + 93 Reps
Stan (Row / 95/75) ~ 100reps &
Wendt ~ 105 Reps & 93 Reps
tb ~ FS Complex ~ 185# (Sheesh?!?!) /  89 Reps & 91 Reps

O Lord, You mete out peace to us, for it is You who have accomplished all we have done.