11/9/22
- John McGuire
- Nov 8, 2022
- 1 min read
Warm up
10 cal bike
30 second banded goblet squat hold
Then 3 rounds
5/5 knees over toes split squat
10 Ab wheel roll outs
15 second L hang
Strength
Front squat-Build a heavy 6
Conditioning
A B A
A-5 rounds for time
3 minute cap
5 chin ups
5 dips
10 push ups
B-Every 90 seconds x 5 rounds
3 front squats
5 pull overs
Accessory
3x8/8 deficit split squats
3x20 seconds front rack hold as heavy as possible
3x8 hack squats
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