WARM-UP
Tabata Running in Place (Hard/Moderate and Easy)
Into…
3 SETS
10 Glute Bridges
8 Scap Pull-Ups
6 Tuck-Ups
Into…
3 SETS
10 Hang Muscle Cleans
8 Elbow Punches
6 Front Squats
4 Strict Knee Raises
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 10-Rep Front Squat
(Score is Weight)
WORKOUT
EVERY 3:00 x 5 SETS
10 Front Squats (155/115/75)
15 Knees to Elbow
10 Up-Downs Over Bar
(Score is Slowest Time)
Moderate-Heavy to Heavy on the Front Squat. In the Workout, finding a pace that can be maintained for all 5 sets, and not wavering more than :15 from the fastest round.