Monday, September 18th

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Tempo Front Squat – 4×3 at 31X1 tempo, 70-75% 1RM

Front squats, tempo reads as follows: 3 second negative, one second pause, explode up, 1 second pause at top. Lets stay braced and engaged in the pauses, not redipping to bounce out after the second.

AMRAP 12 40 DU/80SU 20 Alternating Pistols | Supported Pistols | Goblet Squats 10 Burpee Box Jump Overs 24″/20″ | Smaller Box | Step overs

Workout – encourage scaling of pistols or a reduction of number for those that are just starting to incorporate the movements before going to a goblet squat.