[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]STRENGTH:
Tempo Front Squat
Every 2 minutes, for 14 minutes (7 sets):
Tempo 33X1
*Set 1 = 3 reps @ 70%
*Set 2 = 3 reps @75%
*Set 3 = 2 reps @ 80%
*Set 4 = 2 reps @85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%
METCON:
3 rounds for time:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees[/fusion_text][/fullwidth]
