Strength
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
(Build from 65%-75%)
Metcon
“Stair Master”
30-20-10:
Shuttle Run
Dumbbell Box Step-Ups (50/35) (24″/20″)
… Directly Into:
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)