1:00 Air Squat (:30 Down, :30 Up)
10 Tempo Squats (3 Seconds Down with Kettlebell in Front Rack)
:30 Calf Stretch each leg
Front Squat (20 Minutes)
5 x 1 @ 90% of 1RM
*These should be heavy singles! But nothing you are losing position with. These should be strong and smooth throughout each lift.
5 Rounds for Time:
200 meter run
100’ Farmers Carry (35s/55s)(50s/70s)
100 meter run
1 Rope Climb
*Make the rope climbs as tough as you can each round. Go legless if possible!
*row subs will be 250/150
Rope climb- great day to do climbs – 3 tough pullups – knotted rope