12/10/23 front squats

Warm up

1 minute bike

10 banded goblet squats

5 inch worm push ups

5 wall facing squats

10 ring rows

Strength

Front squat-3 x 4 use 90% of your recorded heavy 6

Or build a heavy 6 and record it

Bench press 1 x 20 (unbroken) with 60% of heavy 6

Barbell row 1 x 20 (same weight as bench)

Conditioning

21-18-15-12-9-6-3

Bulgarian split squat -Left

Bulgarian split squat -Right

*2 muscle ups or burpee pull ups after each round