WARM UP
4 ROUNDS
200 M RUN
5 PUSH UPS TO PIKE
10 SCAPULA PULL UPS
15 AIR SQUATS
THEN…
PVC POINTS OF PERFORMANCE FOR THE FRONT SQUAT.
STRENGTH
FRONT SQUAT
EVERY 3 MIN FOR 15 MIN
BUILD TO A HEAVY 1 REP
SUPERSET W/
10 DOUBLE DB CHEST SUPPORTED LAT ROWS
AT MIN 15 DROP TO 60% OF TODAYS 1 REP AND AMRAP
WORKOUT
10 ROUNDS FOR TIME
200 M ROW
HEAVY FRONT RACK BARBELL
HOLD
*PARTNER HOLDS BARBELL FOR THE DURATION OF THE ROW THEN SWITCH - EACH PARTNER DOES 10 ROUNDS
