Front Squat Warm Up
2-3 Sets
6-10 Reps
60-90 Seconds Rest Between Sets
@ 55 to 75% of 1 Rep Max
Strength
Front Squat
6 x 8 Reps
Weighted Chin Ups
6 x 8
Every 3:30 Minutes
Romanian Deadlifts
4 x 8
Every 2 Minutes
Pendlay Row
4 x 8
Every 2 Minutes
Team WOD
50-40-30-20-10
Pull Ups
Partner Wall Balls 20/14
Sit Ups
Double Unders
