Workout of the day

1) Build to heavy single Front Squat

1b) For Time:
10 Front Squats @ 80%
30 Calorie Bike

Move
10 Rounds:
10 Kettlebell Goblet Squats
10 Kettlebell Deadlifts
30s Plank Hold

2) “Milestones”
10 Rounds For Time:
10 Wallballs @ 20/14
3 Deadlifts @ 275/185
50’ Farmers Carry @ 50/35 DBs

Stimulus

1) 5-4-3-2-1-1-1…until you get to a heavy single front squat (15 minutes)

1b) Drop the weight to 80% of 1RM and do 10 reps + a 30 cal echo bike for time (5 minutes)

2) Pace to be consistent on rounds, choosing a weight for deadlifts to keep them unbroken. Each round should take roughly 1.5 minutes (20 minute cap)