STRENGTH: FRONT SQUAT
Every 1:30 x 10 Sets
3 Front Squats
Working at 100% of the Week 1 5×5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
CONDITIONING “WARRIOR”
For Time
6 Rounds:
10m Dual Kettlebell Front Rack Walking Lunges
15 Sit-Ups
20 Air Squats
Time Cap: 18:00
Score = Time
Kettlebells: 2 x 53/35lb
