Wednesday 2/22/2023

A.

Five sets of:
1 Tempo Front Squat @ 32X1 + 3 Front Squats
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
youtube.com/watch?v=nmS6HnBzsQ0
Rest 30 seconds

Build to the heaviest possible front squat complex.

B.

Four rounds for time:
10 Strict Pull-Ups
40 Jumping Squats (20/15 kg)
400 Meter Run

Andrew Malek-Zadeh