Warm Up
2:00: Banded Front Rack Stretch
7 min AMRAP
7 front squats with 3 sec negative + 3 sec hold (empty bar)
10 Alt. V-ups (each side)
3 up-downs
– into workout prep –
Warm Up to working Front Squat weight
2:00: Banded Front Rack Stretch
7 min AMRAP
7 front squats with 3 sec negative + 3 sec hold (empty bar)
10 Alt. V-ups (each side)
3 up-downs
– into workout prep –
Warm Up to working Front Squat weight
Front Squat 5×3
* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.
-New set every 2 minutes-
Agamemnon
12 minute Amrap
21 Wall Balls (20/14)
15 Toes to Bar
9 Burpees
Accessory
3 sets
30 sec Side Plank (each side)
10/10 Alternating Dumbbell Bench
10 Suitcase Deadlift (each side)
*Click Workout Prep notes for demos
