Move

1) Build to a technical heavy Single Front Squat

2) 3 Rounds:
10 Knee Raises
10 Goblet Squats
10 Cal Row
30 Sec. Rest
Then …
3 Rounds:
10 Leg Lowers
10 Lunges (5/leg)
10 Cal Row
30 Sec. Rest

Train

1) Build to a Heavy Single Front Squat

2) Lean and Mean

15-12-9
Toes to Bar
Front Squats (155/105)
Calorie Row
- Rest 1 Minute -
15-12-9
Toes to Bar
Front Squats (115/85)
Calorie Row
Time Cap: 18 Minutes

Stimulus

1) Build to a heavy single front squat over 3-3-2-2-1-1… rep scheme. Have spotters ready if this is a tricky load. Focus on bracing your trunk before lowering and fight to keep the chest up. Happy PR Day :)

2) This is a workout where we want to try to maintain our pace throughout rounds, or increasing for the last couple. Break up the movements early into smaller doable sets to maintain a similar speed throughout. Row can be subbed for 12-10-8 Cals on the Bike or 200m-150m-100m Run.

Extra Credit

3 Sets: 6 Gym Length Sled Drag w/ Moderate Load (Rest 2 Min. Between Sets)