3:00 Cardio Choice
(1:00 easy into 1:30 moderate intensity then push hard for the final :30)
into…
AMRAP x 4 MINUTES
8 Alt. Elbow Punches w/ Barbell
8 Front Rack Reverse Lunges
8 Scap Push-Ups (:01 Pause at top & bottom)
8 Jumping Air Squats w/ Slow Descent

*From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat.

For Time:
4 Rounds of:
12/10 Cal Bike
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups
Rest 1:00 minute each round

Then:

4 Rounds of:
12/10 Cal Row
8 Front Rack Lunges (95/65)|(65/45)
8 Hand Release Push-Ups
Rest 1:00 minute each round