Monday September 23rd

A. Four sets of:
2 Tempo Front Squats + 4 Front Squats
Rest 2-3 minutes

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric.

B. Three rounds for time of:
30 Wall Ball Shots (20/14)
15 Dumbbell Burpee Box Step-Overs (50/35 DB) (24″/20″)

HERD FIT
3RFT
15 Wallballs/Air Squats
10 Burpee Box Step Ups