A. Warm-Up 

2:00 Front Rack Stretch 

:30 PVC Rotator Stretch/Side 

2 Rounds: 

1:00 Row 

10 PVC Pass Throughs

10 PVC Good Mornings 

10 Air Squats 

B. Strength 

Tempo Front Squat 

Week 2 of 2)  

Every 1:30 for 10:30 (7 sets) 

Front Squat x 1 Tempo Rep

Tempo:

* 10 Second Negative

* No Pause in Bottom

* Full Speed Stand

Start at 45-55% of 5 Rep Max Back Squat. Aim is to be slightly heavier than last week

C. Conditioning  

3 Rounds for Time of: 

20/14 Calorie Row 

20 Dumbbell Power Cleans 

10 Box Jumps 

Level 1: 2 DBs (15-30/10-15) 

Level 2: 2 DBs (35-50/20-35)