Front Squat:

1. Set 1: 6 reps at 55-65% of your 1RM, with a 3-second descent, 1-second pause at the bottom, explosive ascent, and a 1-second break between reps.

2. Set 2: 6 reps at the same weight and tempo.

3. Set 3: 6 reps at the same weight and tempo.

4. Set 4: 6 reps at the same weight and tempo.

Annie on the Run

For time:

50-40-30-20-10

Double-Unders

Sit-Ups

w/ a 200m Run after each set