General Warm-Up
2:00 Cardio Choice (Row Ideally)
10 Alternating Scorpions
10 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:45/:45 Banded Front Rack Stretch
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2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
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Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
Strength: Front Squat
Every 3:00 x 5 Sets:
5 Front Squats
Loading: 75-80% of 1RM Front Squat, same load across all five sets.
Conditioning
4 x 3:00 AMRAP (12:00 Continuous)
20/16 Calorie Row
14 Dual Dumbbell Box Step-Ups
Max Burpee Pull-Ups in Remaining Time
Box Height: 20in
Score = Max Reps (Burpee Pull-Ups across all 4 windows)
Dumbbells: 2 x 22.5/15kg
Level 1
16/13 Calorie Row
Dumbbells: 2 x 17.5/10kg
