Friday 07/22/22

Strength: 

1RM Anderson Front Squat 

– 20’ to Establish 

– Start from bottom of squat position 

– Rep is complete from bottom to stand back to the bottom rack position controlled

Conditioning: 

“Death By Front Squat”

EMOM as Long as Possible 

1 Front Squat 155/105

– increase 1 rep each round till failure to complete within the minute 

– if failed, rest the following minute, subtract 1 rep and remain at that rep till 10’ max.

Power Hour:

3 Rounds

40 GHD Sit-Ups

400m Run

120 Double Unders

Accessories:

8x1ea Seated Single Leg Box Jump

5×1+1 Anderson Front Squat + Front Squat

4x10ea Dual Kettlebell Front Rack Cossak Squat

4x30ea Band Leg Extensions

5×15 Medball GHD Sit-ups

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