Basic & Performance

Take 10 minutes to build to a heavy-ish Front Squat, and then…

Every 3 minutes, for 15 minutes (5 sets) of:

• Front Squat x 3-5 reps @ 30X1

Every minute, on the minute, for 15 minutes (5 sets each):

• Minute 1 – 10 Ring Dips
• Minute 2 – 10 Toes to Bar
• Minute 3 – 15 Kettlebell Swings

Three sets of:

• Supine Ring Rows x 10 reps @ 2111
• Rest 30 seconds
• Side Plank x 45 seconds each side
• Rest 30 seconds