04.22.2020

21
Apr

04.22.2020

Wednesday, April 22, 2020

Dumbbell Front Squats: (You can also front squat whatever you have for this)

Set 1: 25 smooth reps

Set 2: 3 reps with a tempo of 5 seconds down and 5 seconds up into 5 fast reps, 3 times thru (24 total reps this set)

Set 3: 10 Top half Reps, into 10 bottom Half reps into 10 Full reps (30 Total Reps this set)

Set 4: 10 reps into a 10 second rest, 5 times thru

*Rest 2 Minutes between sets

Then,

5 Rounds for time:

200 Meter Run
15 Kettlebell Swings

Use whatever equipment you have for the front squats as well as the kettlebell swings. This could be a dumbbell or a backpack. Stay safe!