Warm Up
Run or Row 250m
Dynamic Squat Mobility
Then, 2 Rounds:
- Front Squat x 5 (Barbell only)
- Back Squat x 5 (Barbell only)
- Scap Push Up x 10
Workout of the Day
A. 4 Sets:
- A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
- A2: Reverse Fly x 8-10 @ 2111- Rest 60 seconds
B. EMOM for 16 minutes:
- Odd – Front Squat x Max Reps (135/95lbs)
- Even – Run 150m
