Speed front squat
Front squat
- 9 x 2 @ 75% of 1RM
Go every 60 seconds. Focus on moving fast.
"Jack & Fran"
3 rounds for time
- 250m Row/ 200m Run
- 15 Thruster 35kg/25kg
- 15 Pull up
Timecap: 12min
Extra credit
3 Options:
- Sledpull Powerwalk: 4 x 50 m @ heavy. Rest 60s.
- Barbell RDL: 4 x 6-8. Rest 90s. Work up to a challenging load.
- Banded Ab Pulldown and Banded Pull-Through: Accumulate 75-100 reps of each.
Pick one and go for it!
Open Gym
Make a note of your achievements in 'Open Gym'
Open Gym
Make a note of your achievements in 'Open Gym'