FRIDAY 07 MAY 2021
Tempo Front Squats
6 sets: Every 90 seconds (9min)
2 Tempo Front Squats
Tempo: 5 Seconds Down (No Pause)
Set 1 – 55% of 1RM Front Squat
Set 2 – 60%
Set 3 – 65%
Sets 4-6 – 65-70%
“Ringer”
5 Rounds for time:
3 Ring Muscle-ups
6 Front Squats (155/105)(135/95)
9/6 Calorie Assault Bike
15min time cap.
AFTER PARTY
On the 3:00 x 3 Sets:
25′ Double Dumbbell Pausing Walking Lunges
25′ Double Dumbbell Walking Lunges
Pausing Walking Lunge – :1 pause with back knee on the ground.
Dumbbells held in the front rack position, with hands on handles.
“Put a Ring on It” – HOME VERSION
10 Rounds For Time:
3 Reverse Burpees
12 Double Dumbbell Front Squats (any)
100m Run