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2/7/2020

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Warm up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexion/side
  • 10 Pause Goblet Squats + 10 Kossacks
  • 20-30 sec Bottom of Dip Hold or Table Top Hold
  • Tricep Openers

Strength: 

  • Pause Front Squats 3×3
  • Dips 3 x Max Reps
  • Chest Supported Rows 3×10-15

Conditioning: 

3RFT:

  • 21 Deadlifts
  • 15 Pull ups
  • 9 Front squats

Use same barbell for deadlifts and front squats

There is a partner or solo option for this workout