Friday October 16th

A. Complete Four sets of:
Pause Front Squat @ 24X1 + Front Squat.
Rest as needed

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B. For time:
50 Calories of Rowing
100 Wall Ball Shots (20/14)

HERD FIT
30 Calorie Rowing
50-60 Goblet Squats