1.  Front Squat:

40% x 10

50% x 10

60% x 8

70% x 6-8 x 3*

*Superset with Negative Pullups x 3

2. 3 Rounds for quality:

  • Back Rack Reverse Lunges x 5 + 5
  • SA Floor Press x 10 + 10
  • Band Face Pulls x 15

3.  Tabata Double Unders