STRENGTH

5-3 reps and  3 x 1 Front Squat

*Set 1 – 70-75% x 5

*Set 2 – 80-85% x 3

*Set 3-5 – + 90%  3 x 1

Try to hit 1 RM max if it’s a good day

Benchmark workout

”SPEED DEMON”

3 ROUNDS FOR TIME

• 30 Single DB Front Squat (35/25)|(25/20)
• 30 Up-Downs

-8:00 Hard Cap-