A) Warm-Up

• 3:00-5:00 Easy Row/Bike

• 2-3 Rounds:
• 10 Box Step Ups (20″)
• 10 Air Squats (slow and controlled)
• :15 Second Pull-Up Bar Hang (Pronated/Double Under hand grip)

B) Front Squat

• 5 Sets of 8 Reps @ 31X1 Tempo
• Rest 2:00-3:00 between sets
• *start light and build up to a heavier than last week
• *substitute crossed arms for front rack or leg press feet higher on 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 with good form

D) MetCon

Every 3:00 for 4-6 sets:

• 15 Calorie Bike
• 12 Dumbbell Deadlifts (50/35#)
• 8 Burpee Box Jumps (24/20″)
• *rest in the remaining time until the next 3:00