Warm Up: Every 2 Min for 6 Minutes
10/8 Cal Bike
*remaining time = jump rope or step up
Prep for squat as needed
Performance: Front Squat: Build to a heavy 10 set
Every 2 minutes x 4 sets
10 front squats
*even loading across all sets
Fitness: Db Front Squat
10,10,10,10
Build in weight each set if possible
*rest as needed between sets
EMOM x 21 minutes
Ski/Row 200m/175m
20 Kb Swing
5 Atomic Burpee
*scale reps as needed
*sub med ball sits ups every round for kb
Finisher EMOM x 6
8 Hollow rocks
6-8 Tuck Ups
6-8 Vups