Everyone gets to enjoy:

JOINT PREP
10 wall facing squats w/ 3 second hold @ bottom

STRENGTH
Odd Object Front Squat 8-6-4-2-2-2

CONDITIONING
4 rounds, 1 minute @ each:
Calorie row
Russian swings
Double Kettlebell push press
Air squat
Rest

COOL DOWN
Static Stretching Complex

  • Mike Foster

    Soooo glad I “got to enjoy” that. Did the front squats ok, bailed on the axle-to-throat version after one set. Kinda tweaked my lower back on a squat and it came back to grab during KB swings later.

    Conditioning was good. Had to rest some during the presses and swings. Bailed on last set of swings to hang on the bar instead. Good to get some work in.