| Warmup Warmup your front squat to workout weight, then hit: 3 sets of: 3 strict knees to elbows 3 hip to bar kips 3 bmu or jumping bmu Then do: 1 round 2 front squats at workout weight 2 bmu/jumping bmu 7/4 cal row, HARD. Then rest up and hit the workout. |
| Workout 5 Rounds on the 5:00 start 5 front squats 135/95 5 bar muscle ups/jumping bmu 15/12 cal row Rx+ 185/135 |
| Cooldown 3 rounds of 1:00 shoulder mob of choice (rec: flossing or pec smashing) 10 db shoulder ext rotations/side :30 90/90 breathing |
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