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Warm Up: Run 800m, then range of motion drills. Next, perform the junk yard dog, then work up to 78% of your 1 RM front squat.
Strength: Front squat - 10 sets x 3 reps @ 78% 1 RM.
Work Capacity: Complete the following for time...
20x ring dips
Core: 3 rounds - 20x GHD sit ups, 12x Reverse hypers (4/2 x 45# plates)