PART 1
Tempo Front Squat 4-4-4-4-4
Use the heaviest weight you can for each set.
Each Round Complete
Dumbbell Split Squat (L) 1 min
Dumbbell Goblet Good Morning 1 min
Dumbbell Split Squat (R)
Rest 2:30 between sets.
PART 2
AMRAP X 14`
Dumbbell Thruster 2:30
— Rest 1:30 —
3 rounds of:
Curtsey Squat 1 Min
Jumping Air Squat, 1 min
Wall Sit, 1 min
— Rest 1:30 —
Dumbbell Thruster, pick load, 2:30