front squat – 1rm

recommended loading

  • 5 pause squats @ 60-65%
  • 5 front squats @ 65-75%
  • 2 x 3 @ 75-85%
  • 3 heavy singles

20-min amrap

  • 10 db step ups (50/35) *2 dumbells at side*
  • 12/10 cal bike
  • 10 ring dips
  • 200m run