1 set:
1:00 on a machine
1:00 alternating Spiderman stretch

1 set:
1:00 on a machine
1:00 air squats

1 set:
1:00 on a machine
1:00 bottom of counter-balance squat hold

Front Squat warm-up and build

On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories on any machine
– Increase front squat load as desired.
*score total weight lifted*

On a 3:00 clock:
Max-effort plank hold
– Rest as little as possible/try to go unbroken.
– Add load for athletes who can perform 3:00 unbroken.