Pump&Sweat
4 sets total building up to 60%
- 2×10: front squat (light)
- 2×5: pause front squat (hold grip, 2 second pause @ bottom)
4 sets:
• 1-min row (“talking pace”)
• 10 front squats @ 60%
(holding grip, 2 second pause @ top locked out position
& re-grip, if needed)
◦ rest :90
18-min
for time: 4 rounds
- 200m row
- 15 push-ups
- 10 db push press
amrap for remainder of time
- 5 chin ups
- 10 total gorilla row
- 200m run