December 18, 2016

Dynamic Front Squats
EMOMx8 - 3 Front Squats
*Weight should be light enough that you can move very quickly. No more than half a second from the bottom to the top.

Met-Con:
“Kraken”
EMOM x 15
Minute 1 - 4-6 Ring Push-Ups
Minute 2 - 0:30s Tuck Hold (Parallette)
Minute 3 - Max Box Jumps (30/24)