Front Squat
5 sets of 3 @ 75%

5 Rounds
100m Sprint
Walk Back to Start
Max Effort Push Ups

Today we’ll hit some heavy Front Squats. If you do not know your 1RM Front Squat, take 85% of your Back Squat – this should be roughly your 1RM FS. Take 75% of that number as your working weight.

We’ll finish the day with 5 rounds of sprints in the parking lot. Take the first one at around 75%, but after that you should be going mostly all-out each time. Walk back to recover, then complete a set of max reps Push Ups. Push Ups are done when your form breaks down – keep all these strict, chest to deck and full lockout at the top.

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