August 31, 2015

Front Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Set 5 – 1 rep @ 90-100%
Set 6 – 1 rep @ 100%+
Rest 2-3 minutes between sets

EMOM 24

Minute 1 - 30-45 seconds Hollow Hold or Rocks
Minute 2 - 10-12 Front Rack Reverese Lunges 135/95 lbs.
Minute 3 - 20 Double-Unders + 6 Burpees