WARM-UP
EMOM X 9 MINUTES
MIN 1 - :20 AIR SQUATS + :20 GROINERS
MIN 2 - :20 SCAP PULL-UPS + :20 IP SWINGS
MIN 3 - :20 BOX STEP UPS + :20 BOX JUMPS
INTO…
5 MINUTES DYNAMIC MOBILITY (COACHES CHOICE)
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE FRONT SQUAT
STRENGTH
4X3 @ 85-90%
FRONT SQUAT*
*BASE PERCENTAGE OFF OF 2 REP HEAVY.
WORKOUT
3 SETS
AMARAP X 4 MINUTES
6 FRONT SQUATS (115/75)(75/55)
8 PULL-UPS
10 BOX JUMPS
*PICK UP WHERE YOU LEFT OFF.
-REST 1:00 B/T ROUNDS
