Pump&Sweat

4 sets:

  • 1-min bike (“talking pace”)
  • 10 front squats @ 65% (holding grip, 2 second pause@ top locked out position & re-grip, if needed)

◦ rest :90

3×5: front squat @75%

  • rest 2-3 min between

4 rounds: emom

  1. 12/10 cal bike
  2. 6 each s/a db thruster
  3. 12 total db snatches
  4. 6 devil press
  5. rest

optional cash-out: (2-4 rounds)

  • 200m run
  • 10 db hammer curls
  • 15 db kick backs