Weightlifting
Front squat
Front Squat
Set 1 – 3 reps @ 55-60%
Set 2 – 2 reps @ 65-70%
Set 3 – 1 rep @ 75-80%
Set 4 – 1 rep @ 80-85%
Set 5 – 1 rep @ 85-90%
Set 6 – 1 rep @ 90-95%
Set 7 – 1 rep @ 95+%
Set 8 – 1 rep @ 101-105%
GO FOR A PR!
Metcon (Time)
2000m row
If you arent going for a 1 rep max front squat you will do the row first and squat later