Front squat:
5 x 3 @ (up to) 85% of 2RM from 03/16/15
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.
Then, 5 aggressive rounds of:
1 Sled drag (20 yd. each @ 75% of heaviest set from above, or bodyweight- whichever is heavier)
10 Push-up/ Airplane push-up*/ Hindu push-up
1 minute rest
”Drag” = forward, and “Pull” = backward. Alternate push-up variation by round as desired, or as position dictates. Start as challenging as possible and adjust as necessary.
And then, 3 rounds of:
50 revolutions Airdyne (Arms only)
2 minutes Airdyne @ 75% (note calories)
In a group: Any visible drop in effort by any equals extra round for all.
*Airplane push-up: Simply begin and end with chest/ guts on the ground and hands and quads off the ground.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!