Strength

Front Squat
On the 2:00 x 6:
2 Tempo Front Squats
5 Second Negative, 2 Second Pause in bottom.

Sets 1-2 – 63%
Sets 3-4 – 66%
Sets 5-6 – 69%

Work

“Cement Mixer”
7 Rounds, On the 3:00:
400m Run / 500m Row / 1200m Bike
12 Toes to Bar / 20 Abmat Sit-ups