7/1/24 front squat/ row

Warm up

1 minute bike

20 second goblet squat hold

30 second handstand hold

40/40 second side plank

Strength

Thruster

EMOM7

3 thrusters-Increase weight each round

Front squat-Build a heavy 3

Then

5x1@90-100%

Barbell Row-Build a heavy 3

Then

5x1@90-100%

Extra

20s

Strict press

Back squat

Underhand grip row