Strength & Conditioning

TEMPO FRONT SQUAT

9 sets of 2 repetitions (5 seconds down, 3 second pause in the bottom)

EMOM9:

Set #1 – 50% 1RM Front Squat
Set #2 – 55% 1RM Front Squat
Set #3 – 60% 1RM Front Squat
Set #4 – 50% 1RM Front Squat
Set #5 – 55% 1RM Front Squat
Set #6 – 63% 1RM Front Squat
Set #7 – 50% 1RM Front Squat
Set #8 – 55% 1RM Front Squat
Set #9 – 66% 1RM Front Squat

MetCon

“SATAN’S WHISKERS”

3 RFT:

10 Pull-ups
10 Front Squats (135/95)
10 Burpees

RX+: C2B, 165/110, Bar-facing burpees
Fitness: 95/65

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