TEMPO FRONT SQUAT
Tempo Front Squat (Weight)
Tempo Front Squat 4-4-4-4 – building to a heavy, but not max weight
Metcon (AMRAP – Reps)
Into a Superset Straight away
3 second tempo descent (down), normal ascent, breathe at top.
Into 3 rounds
KB Goblet cyclist squats 3 x 15
3 x max strict chin ups (goal is 6+)
Every 90 sec (AMRAP – Rounds)
Every 90 s x 3
(1) 23 Wall Ball 9/7KG
(2) 15 Box Jumps
(3) 12-15 Burpees
