220523 

1. 3 Tempo front squat (5 seconds down and 5 seconds up) @ 5/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 6/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE


*Rest as needed in between sets


*The intention behind these tempo front squats is perfect squat mechanics and staying light enough to where you can stick with the tempo. Stick to RPE's and don't worry what percent you are hitting!

2. 5 Tempo Barbell strict Press @ 5/10 RPE + 10 DB Push Press (50/35#)

5 Tempo Barbell strict Press @ 5/5/10 RPE + 10 DB Push Press

5 Tempo Barbell strict Press @ 6/10 RPE + 10 DB Push Press

5 Tempo Barbell strict Press @ 6.5/10 RPE + 10 DB Push Press

5 Tempo Barbell strict Press @ 7/10 RPE + 10 DB Push Press


You will do 5 sets of 5-5-5-5-5 reps of Tempo Strict Press (25 total reps) and 5 sets of 10 DB Push Press (50 total reps)


*The intention behind these tempo strict is perfect pressing mechanics and staying light enough to where you can stick with the tempo. Stick to RPE's and don't worry what percent you are hitting!

3. 8 Deadlift @ 6.5/10 RPE + 3 Max Vertical Jump

8 Deadlift @ 7/10 RPE + 3 Max Vertical Jump

6 Deadlift @ 7.5/10 RPE + 3 Max Vertical Jump

6 Deadlift @ 8.5/10 RPE + 3 Max Vertical Jump

6 Deadlift @ 9/10 RPE + 3 Max Vertical Jump


You will do 5 sets of 8-8-6-6-6 reps of Deadlift (34 total reps) and 3 Max Vertical Jumps (15 total reps)

4. 3 Sets

24 Cals Row

12  Burpees

12  Thrusters 35kg

-Rest 1:1 b/t sets-

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