POSITIONAL STRENGTH

STRENGTH
Every 3:00 x 5 Rounds:
3 Tempo Front Squats @ 33X1
:03 Lowering Phase and :03 Pause in Bottom, Explode up, :01 Pause at top before next rep

WOD
30-20-10
Double KB Front Rack Squats 53/35
Calorie Row (women do 21-15-9)

SCALED/FITNESS
30-20-10
Double KB Front Rack Squats 35/26
Calorie Row (women do 21-15-9)

TEENS
21-15-9
Goblet Squats 35/26
Calorie Row

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Nick FiorilliComment