A) Tempo front squats:
4x 4
(if you don’t have anything heavy enough to make the above challenging then go with below)
3-4 sets/super set:
10 e.l Static weighted lunges (all 10 reps left leg then all 10 right leg)
12 Goblet squat to squat jump (1for1)
10 e.l Single leg weighted (if possible) glute bridge
–
B) 3mins on/90sec off/x5 rounds:
400m Run
Max thrusters in time remaining – up to 40/30kg
