Back Squat x 3
Pull Apart x 10

Meant to be speed work with short rest, use a weight that you can hit for all 8 sets, and they should move fast! There should only be about 90 seconds tops between sets, a minute would be better.

Single Arm Deadlift x 8/ arm
Flutter Kick x 50
Jump Rope x 100

Front Squats Taken From the Floor
10 Ring Rows and a 200m Sprint after each round

For the front squats, use a weight you can move unbroken for 10, then stick with that weight and unbroken sets for every other round

Finisher- 3X
10 rear delt raises
10 side raises
10 front raises
1:00 break

Ryan ParrComment