STRENGTH:

Front Squats
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps

**Rest no more than 60 seconds or the time it takes you to put weight on the barbell between these first four sets!

*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
**Rest 2 minutes between sets for the last four sets.

METCON:

AMRAP IN 20 MIN.:
21/18 Calorie Row
15 Strict Handstand Push-Ups
9 Ground to Overhead (205/135#)