A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.
OR
Three sets of:
Front Squat or Goblet Squat x 6 reps
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps
Rest 45 seconds
Straight Body Ceiling Reaching Crunches x 20-30 reps
Rest 45 seconds
Wall Slides x 15 reps
Rest 45 seconds
B.
For time:
Run 400 Meters
40 Kettlebell Swings (24/16 kg)
40 Single-Arm Dumbbell Thrusters (24/16 kg – 20 each side)
40 Kettlebell Swings
Run 400 Meters