A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
B.
For time:
50 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)
OR
Two rounds for time of:
30 Calories of Rowing
50 Wall Ball Shots
