Front Squat
4 Reps @ 70%
1 Rep @ 80%
4 Reps @ 75%
1 Rep @ 85%
4 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets.
Conditioning
3 Rounds For Time:
10 Front Squats (60/40 kg)
15 Chest to Bar Pull-ups
50 Double Unders
Overload
Not For Time:
50-40-30-20-10:
AbMat Sit-Ups
:20 Second GHD hollow hold after each round