"Front Squats!!"

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Warm Up (NFT):

  • 500m Row

Then...

3 Rounds (NFT):

  • Pillar Plank (1 minute)
  • Max Rep Strict Pull Ups (Use Band or do Ring Rows as needed)
  • Banded Paleo Chair (30 sec)
  • Isometric Top of Dip Hold (30 sec)
    * Dip hold is on rings, if you need to, do it on a box with arms locked out and legs straight or one leg in the air *

Strength/Met-Con (5 Rounds):

  • Max Rep Front Squat to Box
  • 7 Burpee Box Jumps (20/16)
    * Use BW for Front Squat, or 65% of 1RM *
    * If you do 10 or more reps on the first set, add weight *
    * Sub DBs if you aren't comfortable in a front rack *
    * Rest 2 minutes between rounds *

Mobility (NFT):

  • Couch Stretch
  • Runners Lunge
  • Calves/Ankles
  • Foam Roll (Quads & IT Band)