STRENGTH: PAUSE FRONT SQUAT + KETTLEBELL GORILLA ROW
15:00 EMOM:
Minute 1: 6 Pause Front Squats (21×1 Tempo)
Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows
Minute 3: Rest
Loading:
Front Squat at 60-65% of 1RM Front Squat
Dual KB Gorilla Row: 2 x 53/35lb
CONDITIONING “SHIMMER”
For Time
5 Rounds:
1-2-3-4-5 Wall Walks
10 Toes to Bar
50 Double Unders
Wall Walk: 10-in from the wall
Time Cap: 8:00
Score = Time
