A. Front Squat: (7 x 1)
Warm-up as needed. Build as heavy as possible. All reps at 85% or higher.
B. MetCon: "Burner" On The 2:00 x 5
10 Calorie Row
5 Front Squats (135/95)
AMRAP Double-Unders in Time Remaining
C. Strict Chin-Ups (4 x 8-10)
D. Double Bent Over Dumbbell Row (3 x 10)
Rest 90-120 seconds between sets. Heavy as possible.
E. Superset:
Band Pull-Aparts (5 x 20)
Rest 30s
Cable Pull Through (4 x 10)
Rest 30s
F. Glute Hip Series:
3 Rounds (Use a mini-band or Slingshot around the knees.)
1 round consists of:
10 Monster Walks F, B, L, R,
10 Squat
10 Glute Bridges
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