A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for
four seconds before quickly driving up to the top, then breathe, brace
and perform a front squat with no tempo restrictions. Build over the
course of the six sets to your heaviest set possible within the tempo
guidelines.
B.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
C.
Four rounds for Reps (On the Min)
45 seconds of Alternating Reverse Lunges (135/95 lb Front Rack)
Rest 15 seconds
45 seconds of Supinated-Grip Strict Pull-Ups (chin ups)
Rest 15 Sec
45 seconds of sit ups
Rest 15 Sec
1 Min to Run 1 Lap
