Warm Up
EMOM x 8 (:40 ON / :20 OFF)
MIN 1 – Box Step-Ups → R2: Box Jumps
MIN 2 – Dead Bugs → R2: Sit-Ups
MIN 3 – Single Unders → R2: Double Unders or Dubs Practice
MIN 4 – Air Squats → R2: Tempo Air Squats (22×1)
Skill
2×3 (22X1)
2×3 (21X1)
1×3 (1111)
Tempo Front Squat*
*First 2×3 Mod+ / Second 2×3 Mod-Heavy / 1×3 Heavy.
Remember Tempo
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
WORKOUT IN TEAMS OF 2
AMRAP x 18 MINUTES*
50 Double Unders
35 Sit-Ups
25 Box Jumps
15 Front Squats
*P1 works while P2 holds barbell in Front Rack. Split work as needed. No hold during Front Squats.