Workout of the Day
For time:
1 mile run
60 push ups
30 front squats
400 m run
30 push ups
15 front squats

30 minute time cap

This will be a long and tough workout, but try to stay focused on the quality of your positioning and on full range of motion despite how tired you’ll be getting. Stay consistent with your technique and the time will go by faster and easier than if you’re frantically focused on getting reps in quickly. Use a front squat weight tough enough that sets of 10 or more are nearly impossible, but that sets of 5 throughout are manageable.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×4:00 on, 1:00 off