A) Warm-Up

• 2-3 Rounds:
• 10 Single-Leg DB RDL / leg
• 25′ Single Arm DB Farmers Carry/arm
• 10 Air Squats (slow and controlled)

B) Front Squat

• 5 Sets of 8 Reps @ 31X1 Tempo
• Rest 2:00-3:00 between sets
• *Start light and build up to a heavy with good form
• *Substitute crossed arms for front rack or leg press feet higher on the plate

C) Bent Over Barbell Row

• 5 Sets of 8 Reps @ 31X1 Tempo
• Rest 2:00-3:00 between sets
• *Start light and build up to a heavy weight with good form

D) Dumbbell Front Foot Elevated Split Squat

• 5 Sets of 8 Reps @ 31X1 Tempo
• Rest 2:00-3:00 between sets
• *Start light and build up to a heavy weight with good form

E) MetCon

• Every 3:00 for 4-6 sets:
• 12 Calorie Row
• 10 Wall Balls (20/14#)
• 8 Dumbbell Deadlifts (50/35#)
• *Rest in the remaining time until the next 3:00