1/27/12

Warm-up:
2 Rounds
20 lb Wall Ball - 15
30" Box Jump - 10

Strength:
Back Squat - 6x2

Met-Con:
Death by Front Squat
135 lb Front Squat
Minute 1 - do 1 Squat, minute 2 - do 2 squats, minute 3 - do 3 squats...

Assistance:
Glute Bridge - 3x12-15
Weighted Pull-up - 3x8-12
Single Arm Barbell Row, RH - 2x8-12
Single Arm Barbell Row, LH - 2x8-12

Notes:
Met-con: Each set has to be completed within the minute. Keep going until you can't complete the specified number of front squats within that minute. For example, if you do 15 squats during minute 15, you would progress to 16. If you can't complete 16 reps before minute 17 starts, then you're done.
The first few rounds will be easy. The later rounds will become exponentially more difficult as the reps increase and the rest decreases. mua ha ha ha