Warm-up & Mobility: 15 Minutes
Strength: Slow tempo Front Squat – @60% of 1RM – 5 sets of 6 reps – 3 count down, no pause at bottom, 3 count up, no pause at top. Breathe during each rep or you will pass out! Practice staying tight throughout the movement. (Time cap 20 minutes)
Conditioning: For time (time cap 15 minutes): Count down* 10-9-8-6 …1 reps of –
- KB Swing (go heavier than normal – 32/24k)
- Stationary lunge with Plate OH (L+R=1) (45/25lb)
*EMOM do 3 burpees, then continue on your countdown
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