LIFT

Front Squat 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 Rep Max.

WORKOUT

Performance
10 Min Cap
20!
Box Jump 24/20″
OH Lunge 20/15kg Plate
Push Press 40/30kg from ground

Fitness
10 Min Cap
20!
BJ 24/20″ Step Ups ok
OH Lunge 10/5kg Plate
Push Press 30/20kg from ground

BASICS