1. Warm up/mobilise

2. Strength Training: Front Squat 5, 5, 5+ 

Keep the weight the same throughout each set of 5, on the final set of 5 complete the 5 reps then continue for as many reps as possible. Do not sacrifice good form for more reps.

3. Conditioning:

3 RFT:
30 Air Squats
12 Pull Ups
9 KB Swings 32/24 

4. Recovery

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