Friday PVX: Shout!

Workout

Front Squat

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 60% to 80%  for final set of 3

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* 3 Second Pause 

* Build In Weight

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"Shout!" 

3 Rounds For Time: 

500/450 Meter Row 

21 Kettlebell Swings (70/53) 

12 Thrusters (115/85) 

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Time Cap: 18 Minutes

Accessory Work

Bulletproof Shoulders 

3-5 Sets For Quality: 

8 Single Dumbbell Arnold Press (R) 

50' Dumbbell Overhead Carry (R) 

8 Single Dumbbell Arnold Press (L) 

50' Dumbbell Overhead Carry (L)