1. Front Squat:

50% x 5

60% x 4

70% x 3

80% x 2

Work up to a heavy single

2. 3 rounds for quality:

  • Back Rack reverse Lunges x 5+5
  • Hanging Leg Circles x 5+5
  • Broad Jumps x 5

3. How many rounds/ reps can you complete in 10min?

10 DB Kneel to Stand

5 Get ups – Full Supine

5 Get ups- Full Prone (Superman)

10 DB Burpees