030620

A. Front Squat 
7 Sets of 1:
5-Pause Front Squat

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%

The 5 pauses take place for 2 seconds each at the following locations:

Quarter Squat
Parallel
Below Parallel
Parallel
Quarter Squat
These percentages are based on your 1RM Front Squat

SCALED - Go off of feel

FITNESS - 5 Rounds (2:00)
8 Goblet Squats (53/35)
12 KBDL
16 Lunges (8 each side)

B. Metcon (Reps)
"4-Wheel Drive"

5 Rounds:
4 min AMRAP:
21/15 Calorie Assault Bike
(15/12)
15 Burpee Box Jumps (24"/20")
​(1-10 BBJ, 2- 15 Burpees)
Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds
*Let's get in and get to work so we can get all 5 rounds in.  If time is tight we'll cut it to 4 Rounds.