Every 1 min for 20 mins, alternating between:
Monostructural Cardio
3 Front Squats

Start at roughly 60% of your 1RM front squat and add 5-10 lbs each round to find a challenging set of 3.

Heavy Day! We are going to be mixing in some easy biking or rowing on the alternating minute of this EMOM to help flush out legs, keep the blood flow going, and aid in recovery. The biking or rowing should be done at a very easy pace and should still allow for you to get some substantial weight on the bar with the front squat. If you are feeling good we want you trying to start the EMOM at 60% of your best front squat. If you’re unsure, start at a moderate weight. Ideally, on the even minutes, we want you adding weight to find a heavy set of 3. Think small jumps of 5-10# pounds and for some, you may need to repeat a few weights. There should not be any failed sets of 3 today.

Midline Work
3 rounds for quality of:
20 AbMat Sit-ups
15 Partner Hamstring Curls/Box Hamstring Curls
10 Landmine Rotations, pick load

Midline work with some flexion and rotation. This accessory work should be done at a smooth pace and athletes can rest :90sec-2min between rounds. Think of going from one movement to the next with little to no rest and then resting after the round is complete.