Workout 6.27.2020

Hot start:
2 rounds at a somewhat sustainable pace
3:00 bike
10 empty bar front squats
:30 glute bridge

Then, do 3×1 max seated vertical leap
Strength Day
3 rounds of
5/4/3 front squats

Increase weight each drop in reps, then try to repeat for next wave. 

First round 3 seconds down/3 seconds up tempo 
Second round 3 seconds down tempo
Last round athlete’s choice

Superset each round with 5 upright rows/arm and 10 hammer curls

Take these from the rack
Go for a walk in the sun (popsicle optional!)


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