Part 1
Front Squat
15 minutes to find a heavy set of 2 for the day

Starting off our day building to a heavy set of 2 in 15 minutes. The focus should not be on setting a lifetime PR but getting in some heavy lifting with good mechanics. A good goal would be to take 7-8 sets inside of the 15 minutes.

Part 2
For time:
30 Row Calories
20 Goblet Squats, 70/50 lbs
20 Row Calories
15 Goblet Squats, 70/50 lbs
10 Row Calories
10 Goblet Squats, 70/50 lbs

Goal: sub 9 mins

Finishing off our day with a quick burner! This workout is going to be a challenge on both the midline and legs. You should be pushing the pace on the row and working to get a bit out of your comfort zone here. Athletes can use a KB or DB for the goblet squat but the focus here should be on quality mechanics and full range of motion.

Post Work
1 min/ea. Pigeon Stretch
1 min/ea. Straddle Stretch