2 rounds at a somewhat sustainable pace
10 empty bar front squats
:30 glute bridge
Then, do 3×1 max seated vertical leap
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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