Strength
3 Sets:
6 front squats
Build in weight. Rest 2:00 between sets.
Conditioning
“Clean Up”
10RFT
3 deadlifts (255/175#)
1-10 dumbbell front squats (50/35s#)
Time Cap: 18:00
Posterior Pump (If time allows)
3 Sets:
16 (total) deficit back rack lunges
Same weight across. Step off 45# plate.
3 Sets:
20 jumping lunges
30 second wall sit
Rest 1-2:00 between all sets.