Warm-up
Line Drills
then…
Front Rack & Hip Mobility
then..
Build to 70% of 1RM Front Squat
Weightlifting
Paused Front Squat (4×4 )
E2:30 @70% of 3 RM
3 count pause in the hole
*NO BELTS
Metcon
Metcon (Time)
4 RFT
25/20 Cal Row
15 C2B
10 Double DB S2OH (50/35)(Rx+ 70/50)
*16 min cap
