Warmup
- 500m row
- 10 leg swings each leg
- 10 walking lunges
- 10 hip circles each leg
- 10 air squats
- 10 arm circles forward and backward
- 10 pass-throughs with PVC pipe
- 10 PVC pipe overhead squats
Strength
- Back Squat: 5 sets of 5 reps at 80% of one-rep max
Workout
- For Time: 3 Rounds of:
- 15 Front Squats (135/95 lbs)
- 12 Toes-to-Bar Rest 2 minutes after each round
Summary
Focus on building strength with back squats and then push through a high-intensity metcon consisting of front squats and toes-to-bar for a challenging workout.