During the strength lift focus on keeping perfect form.
Warmup: 800m Run; 10 inch worms; 10 Hanging Leg Raises; 10 Front Squats with bar
Lift: 5 sets of 5 Front Squats [Concentrate on keeping the elbows high and the core locked from the beginning of the squat until the end]
Workout: 1 Round = 15 DB deadlift @ 60#; 15 Pushups. 5 Rounds for time.
Post time and weight to comments.
Optional Run: 20 x 50m run leaving every 30 sec. DON’T PULL UP BEFORE YOU FINISH!