Conditioning:

50/40 Calories rowed

5 Rope climbs

10 Devil presses (2×50/35)

50′ Double dumbbell overhead walking lunges (50/35)

 

For time

(12:00 cap)

 

Strength:

Front squats

11 @ 35% of 1-rm

9 @ 45%

11 @ 55%

9 @ 65%

11 @ 75%

 

For quality at each load. Work on cycling through big sets, MAINTAINING good form.

 

 

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