10 Sets of (New set every minute)
1 Front Squat
*Build to a heavy single for the day.
Movement Prep/Activation
8 minutes moving through
1:00 Row (easy-moderate)
10 Kip to Swing
5 Knees to Elbow
5 Front Squat (increasing weight)
-Then-
Warm up to workout weight if you aren’t there yet.
Workout Prep
1 Set (at workout pace)
4 Calorie Row
2 Toes to bar
2 Front Squats (at workout weight)
3 Rounds:
21 Calorie Row
15 Toes to Bar
9 Front Squats (185/125)
*Rx Sub for Row: 200m Run
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 7 minutes
Time Cap: 10 minutes
Scale:
3 Rounds:
18 Calorie Row
12 Toes to Bar
6 Front Squats (185/125) OR 9 at (155/105)
# TEAM VERSION
2 Person team:
3 rounds
30 Calorie Row (10 minimum per partner – split as desired)
15 Synchro Toes to Bar
15 Front Squats (185/125) (split as desired)
*Partner must hold (185/125) bar in Front Rack while other partner squats
Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
1-2 Sets of Front Squat Skill Transfer Exercises
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat
3x In the Hole Front Squat
3x :10 Eccentric Squat