TEMPO FRONT SQUAT
Weightlifting
Tempo Front Squat (2-2-2-2 Building to a heavy, but not max weight)
3 Second tempo descent, normal ascent, breathe at top.
Metcon (AMRAP – Reps)
Accessory
2 Rounds
KB B Stance Split Squat 10+10
Weighted Pull Ups
Score is total pull ups over 2 rounds
Metcon (AMRAP – Rounds and Reps)
7 Min Ladder (2-4-6-8-10…..)
Deadlifts 70/45KG
Wall Ball 9/7KG
Deadlifts 70/45KG
Wall Ball 9/7KG
