WARM-UP
Foam Roll
1:00 Upper Back/Lats
1:00 Right Quad
1:00 Left Quad
Into…
2 ROUNDS
10 Groiners
10 Air Squats
10 BB Elbow Punches
Into…
2 ROUNDS
10 Alt V-Ups
5 BB Muscle Clean
5 BB Front Squats

EXTENDED WARM-UP
4 SETS
3 Tempo Front Squats (3030)*
*Weight stays light to moderate across all 4 Sets.
-Rest as Needed b/t Sets-
(Score is Weight)

WORKOUT
FOR TIME*
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups
-Rest 2:00-
12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups
-Rest 2:00-
2:00 Max Front Squats
(135/95)|(95/65)
(Score is Time)**

*Bar comes from the ground.
**Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest.

Goal – Unbroken or big sets on the Front Squats in the two couplets. Don’t stop moving on the Sit-Ups. Don’t let the bar off the shoulders for the last two minutes!

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