20 Banded Good Mornings
Samson Walks Down
Spiderman Crawl Back
Rig Post Thoracic Stretch for 20 Sec
Review the Front Squat…..grab a barbell and begin warming up…..
Strength and Skill:
Take 16 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1
As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
50/40 cal on Assault Bike
50 Dumbbell Thrusters
1000 Meter Row
50 Thrusters (95/65 lbs)
Nothing complex, just a pure test of effort and pain tolerance. Enjoy
Time cap of 12 minutes.
Mash Quads on Roller