A. Front Squat tempo 30X1 4x8 @ 75% rest 2min
B1. DB Bench Press tempo 3030 3x8 rest 1min
B2. Ring Puch Up tempo 4030 3x8 rest 2min
5 Rounds NFT
45sec Hollow Hold
12 Band Good Mornings tempo 4242
10 GH Hip Extension tempo 3030
10min AMRAP @80% Effort
25 Cal Row
100' Farmers Carry 70/53
15 KB Z-Press tempo 30X1 53/35
Rest 5min
x2
Tempo Explained:
Back Squat 30X2
3 - Eccentric (movement towards the ground)
0 - Static Position (Bottom)
X - Exploded Up/Concentric
2 - Static Position (Top)
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