Friday 12/20

Strength Tempo Front Squat

On the 1:30 x 7 Sets: 1 Tempo Rep

Tempo:

10 Second Negative No Pause in Bottom Full Speed Stand

Conditioning For Time: 10 Back Rack Stationary Lunges (135/95) 6 Bar Muscle-ups 10 Front Rack Stationary Lunges (135/95) 4 Bar Muscle-ups 10 Overhead Stationary Lunges (135/95) 2 Bar Muscle-ups

BMU subs- Jumping or Banded or 2 to 1 C2B / regular Pull Ups