Monday – July 27

Part 1:


3 Sets


3 Pause Front Squats (pause 3 seconds at bottom)

50-55-60%


3 Sets


4 Front Squats

*70-75-80%


15-12-9-6-3


Front Squats (f/floor or rack)

Strict Handstand Push Ups

Burpees


*Weight should be 75-80% of your highest set from above

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Let Part 1 prepare you for the metcon, but we aren’t going for max-out sets. Think about positions and tension at the bottom. Part 2 does not need to be a full send workout. You can view it as a strength piece with some urgency.

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SUGGESTED WARM UP

  1. 20 ft Walking Lunge + 10 Front Squats (45/35) – 2x
  2. 10 Hollow Rocks + 10 Second Handstand Hold – 2x
  3. Stretch / mobilize front rack
  4. Stretch / mobilize hips/ankles

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