|boss hoss and coach b!!!|
Warm Up: 3 rounds - 2 minutes of single unders, double unders 30 seconds. Then range of motion drills. Next, perform the junk yard dog, then work up to 90% of your 1 RM front squat.
Strength:Front squat - 10 sets x 2 reps @ 90% 1 RM
Work Capacity: Complete 3 rounds of the following for time...
10x overhead squat (155#/110#)
15x ring dips
20x chest to bar pull ups
Core: 400m farmers carry (53# KBs/ 35# KBs)