A.) Front Squat: 6 x 3 – all sets between 65-75% 1RM
*these should be fast explosive reps. Move the bar quickly and do not pause too long at the top. If you have trouble standing the bar up, go down in weight.
B.) For time:
20 Burpee Box Jump Overs (24/20) – however use something you aren’t going to die on. You may touch the top of the box but you don’t have to if you have the hops
20 Burpee Pull ups
20 Burpee Double Wall ball – do a burpee so that your chest touches your wall ball then stand up and do a med ball clean into two wall balls. This constitutes one rep.
2 x 10 Front Rack Lunges (in place)
2 x 25 Banded Good Morning
2 x 0:30 Flutter kicks – max reps (2 count = 1 rep)