A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Hollow Body Hold x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)
OR
Three rounds for time of:
Run 400 Meters
15 Goblet Squats
