1.  Front Squat:

50% x 5

60% x 4

70% x 3

80% x 2

90% x 1

95% x 1 x 3

2. 3 Rounds:

  • RDL x 10 @ 50% of FS
  • DB Post Raise x 10
  • Hanging Straight leg Raise x 5-10

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

10 Plate Ground 2 Overhead

5 Lateral Plate Hop Burpee

rest 1 min

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

10 Plate OH Reverse Lunge

5 Get ups