WARM-UP
2 SETS (8:00 CAP)
100M RUN
5/5 COSSACK SQUATS
:20 FRONT SQUAT BB HOLDS
INTO…
2 SETS
200M RUN (HARD)
10 GROINERS + ROTATION
10 BB FRONT SQUATS
*3-5 MINUTES POINTS OF PERFORMANCE FOR THE FRONT SQUAT
STRENGTH
FRONT SQUAT
5X3 @ 80% OF 5 REP HEAVY (LAST SET AMRAP FOR QUALITY)
WORKOUT
5 ROUNDS
6 FRONT SQUATS *
200M RUN
*BAR COMES OFF GROUND AND CAN SQUAT CLEAN FIRST REP)
(SCORE IS TIME)