Warm-up

Strength:

Tempo Front Squats @2211 4×5 @60% Rest 2min between sets

The tempo is the #1 priority. 2 seconds down then a full, 2 second stop at the bottom. Use this time while it’s early in the cycle and lighter weights to actually get below parallel. (assuming you don’t have any injuries that limit your mobility) Lower the weight below 60% if you cannot maintain proper form while holding the tempo.

Conditioning:

3min Max Calories on the Erg

1min Rest

3min Max Bar Facing Burpees

1min Rest

3min Max Russian Kettlebell Swings 53/35