Monday
5×4 @ 80-85% Front Squat*
Optional Super Set: 1 Rope Climb or 3-7 strict pull ups
STRENGTH TIMELINE… MIN // REPS // %
0-2 // 4 // 50-60
2-4 // 4 // 60-70
4-6 // 4 // 70-80
6-16 // 5×4 // 80-85 (WORKING SETS: (1 set /2:00))
*If athlete chooses to do optional superset can warm up pulling movement in btw front squat warm up (scap pulls, pull up negative)
2 ROUNDS FOR TIME
400m Run
3 Front Squats
20 Wall Balls
3 Front Squats
20 Burpees
3 Front Squats