Strength & Conditioning

TEMPO FRONT SQUATS

9 sets of 1 repetition (3 sec pause @ parallel, 3 second pause in the bottom, 3 sec pause @ parallel)

EMOM9:
Sets 1-3 – 1 Rep @50% 1RM Front Squat
Sets 4-6 – 1 Rep @55% 1RM Front Squat
Sets 7-9 – 1 Rep @60% 1RM Front Squat

MetCon

“HOT TAMALE”

For Time:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Clusters (95/65)

Rx+: 115/80

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