082715

TEMPO FRONT SQUAT

Start at 70% of your 1RM Front Squat. 3 sec eccentric, 1 sec isometric, 3 sec concentric. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg

4×3

Skills:

Handstand walk/hold/shoulder touches

WOD:

200m run
30 kb swings (try to go unbroken)
rest 30sec

x4 rounds