A. Alternating Sets: Front Squat, Forearm Front Plank, Ring Face Pull
6 sets, starting a set every 90 seconds, of:
A1. 6 Front Squats (20X1 tempo)
6 Front Squats (20X1 tempo)
4 Front Squats (20X1 tempo)
4 Front Squats (20X1 tempo)
2 Front Squats (20X1 tempo)
2 Front Squats (20X1 tempo)
A2. Forearm Front Plank for 60-75 secondsA3. 10 Ring Face Pulls (2111 tempo)
B. 12 minute AMRAP of Kettlebell Swings and Pull-Ups
As Many Rounds and Reps as possible in 12 minutes:
– 20 Kettlebell Swings
– 10 Pull-Ups
– 20 Kettlebell Swings
– 10 Pull-Ups
– Rest for 1 minute
Aim for Repeatability.