Strength A
Front Squat
5 x 5 @ 70%+
*All sets should be over 70%. You can add weight (and treat it as 5-5-5-5-5) or stay at the same weight (as 5 x 5, as it’s written).

Strength B
Renegade rows
2-3 sets of 8 alternating reps (AHAP). Superset at any time during front squats.


Accessory Work
4 Rounds NFT
30 Alt V-Ups (Right Leg, left hand, then switch)
20 Hollow Rocks
Max Hanging L-Sit