Strength test and something new…



Work up quickly to 90% 1RM Front Squat and attempt to complete up to 5 reps with it

* Anywhere from 1-5 reps is acceptable, just go by feel and do the best that technique allows for the day



1 Rope Climb (Adjustments or 2 Seated/:20 cap)

5 Devils Presses (25-35/35-50’s)

10 Calories on the Rower

* 15 minutes for smooth rounds… Play it conservative on the weight you pick for the presses as they get tough quickly



Zottman Curls x6

Skull Crushers x6

Psoas and QL Rolling between sets…

* 2 sets total

Justin VanBeek

Written by: Justin VanBeek

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