08.03.2016 Tempo Front Squats, KBS, Goblet Squat and Strict Pull Ups
18:00 to Complete
Front Squat x 3 reps
Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups (Sub Ring Rows or Toenail Barbell Progression)
25 Kettlebell Swings 1.5/1.0
20 Goblet Squats 1.5/1.0