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  • Ray

9/9/21

"Fastball"


Tempo Front Squat

5 Sets of 3

*5 Second Negative Each Rep

All Sets Based on 1RM Front Squat

Set 1: 50-60%

Set 2: 70%

Set 3-5: 85%


For Time:

400 Meter Run

40 Wall Balls (20/14 to a 9/10' target)

400 Meter Run

*Every time you break the Wallballs, you must run 200 Meters*


The Front Squat

The Wall Ball

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