Warm-Up
250m Row
Into…
3 SETS
10 Glute Bridges
8 Scap Pull-Ups
6 Tuck-Ups
Into…
3 SETS
10 Hang Muscle Cleans
8 Elbow Punches
6 Front Squats
4 Strict Knee Raises
Strength
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 10-Rep Front Squat
(Score is Weight)
Workout
EVERY 3:00 x 5 SETS
10 Front Squats (155/105)
15 Knees to Elbow
10 Up-Downs Over Bar
(Score is Slowest Time)
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