Front squat:
5 x 3 @ 80-85%
1 x 9 @ 65%
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.
Then, 6 rounds of:
12 Jumping pull-up
3 3/1000 Bodyweight row
1 minute Airdyne @ as fast as possible
There is no designated rest today. If it is needed, keep it short and specific (3 breaths, or up to 10 seconds).
3/1000 row: In this variation, we hold ourselves for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Airdyne: Though output may change, effort should remain at 100%.