Tue, 05 Mar 2024 00:00:00 GMT

TEMPO SQUAT + METCON RUNNING CLOCK@0:00-3:00... -10 Tempo Front Squats @ 3311 @ 50-55% 1RM @3:00-7:00... 4:00 AMRAP: -15/12 Cal Row -10 Pull-Ups @7:00-10:00... -10 Tempo Front Squats @ 3311 @ 50-55% 1RM @10:00-14:00... 4:00 AMRAP, continuing where you left off... -15/12 Cal Row -10 Pull-Ups @14:00-17:00... -10 Tempo Front Squats @ 3311 @ 50-55% 1RM L1= as written L2= 12 pull-ups Score is total rounds and reps. Note front squat weight in comments.@0:00-3:00... -10 Tempo Front Squats @ 3311 @ 50-55% 1RM @3:00-7:00... 4:00 AMRAP: -15/12 Cal Row -10 Pull-Ups @7:00-10:00... -10 Tempo Front Squats @ 3311 @ 50-55% 1RM @10:00-14:00... 4:00 AMRAP, continuing where you left off... -15/12 Cal Row -10 Pull-Ups @14:00-17:00... -10 Tempo Front Squats @ 3311 @ 50-55% 1RM L1= as written L2= 12 pull-ups Score is total rounds and reps. Note front squat weight in comments.