27.9.17

Tempt Front Squats:
9 Sets of 2 Tempo Repetitions
(5 Seconds Down, 3 Second Pause in Bottom, Stand.)
Rest 1 min between sets.
Set #1 – 50% of 1RM Front Squat
Set #2 – 55%
Set #3 – 60%
Set #4 – 50%
Set #5 – 55%
Set #6 – 63%
Set #7 – 50%
Set #8 – 55%
Set #9 – 66%

For time:
450m run
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats 70/50kg
10 Burpees
then 450m run