Front squats:
For Total Load:
Set 1: 6 Front Squats
Set 2: 4 Front Squats
Set 3: 2 Front Squats
Set 4: 4 Front Squats
Set 5: 6 Front Squats
* Rest 2 Minutes Between Sets
Workout
"The Admiral" [BENCHMARK]
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats (155/105)
20 Box Jumps (24"/20")
Time Cap: 25 Minutes
After Party
Sets
12 Mixed rack alternating lunges
*1DB in front rack, 1 DB overhead
*2 sets with DB OH right and then left 12 Bench single arm rows L/R
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