A. Front Squat 2-2-2-2-2
Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning.
*warmup with 3-5 reps until they reach 60-65%, then begin working sets. Goal would be to hit 90%+ for a double.
If you only have a back squat max, goal would be ~80%+ for 2 of their bs.
B. Tabata Pushups. 20 on x 10 off x 8 rounds.
*All out on every round! No sandbagging
post H/L score as well as total reps.