3 Rounds of
10 Pause squats
5 Hanging Scap Retractions
10 Reverse Hand Spider Lunges
5 Squat to Boot strappers
10 Alt Samson Lunges
5 Plank to Squat
1 Minute Band Super Front Rack Stretch/ Side
Strength – Front Squat (35 min)
Prep: 1 x 10 w/bar. 5-5-5
In Teams of 4, complete for time:
Thrusters (M: 95/75, W: 63/45)
-Follow the leader style, however multiple people may work on burpees and pull-ups at the same time (NOT Thrusters)
-First person waits for last person to finish pullups before beginning next round
-Scale Pullups to Band assisted or Ring Rows
Boo this workout. Booooooooo.
153 on the final set of two. Know I can get higher than that – somehow, pause front squats go better for me.
You know a workout is going to be Rough City when the row is the best part.
This workout was rough but probably exactly what I needed. Looking forward to a little consistency this week before the 4th and all the pain that will bring.
Hit 165×2 and felt like I had more to go. That was a bit of a shock since I haven’t done heavy front squats without a pause in a really long time and the heaviest I have written down is 145. I need to start adjusting expectations a little, I guess!