Friday Group Strength and Conditioning

6×5 @ 70-75% Front Squat*
*Base percentages off 2-Rep Heavy.

EMOM x 16 MINUTES
MIN 1 & 2 – AMRAP of…
3 Pull-Ups + 6 Push-Ups + 9 Air Squats*
MIN 3 – 1:00 Front Rack Hold (Athlete Choice, Heavy)**
MIN 4 – Rest
*Pick up where you left off.
**Front Rack Hold: weight comes from floor use bar or KB

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