Pause Front Squat 5x3
18 Minute Segment. Build up across sets, start at around 65-70% of your back squat max if you tested it. Focus here is on posture and control of the load.
30-20-10 Front Rack Lunges (total reps)
Run 200M After Each round
(12 Minute Time Cap)
Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allows for at least sets of 10-15 unbroken