Skill
6 sets of 3 tempo front squats
3 second descent
3 second hold at the bottom
Full speed up
3 seconds at the top

Use about 60% of your max; the goal here is to keep the weight light enough that your timing and positioning are precise across all 6 sets. Staying true to the tempo will make this very tough, even at light weights, so be conservative with your loading today.

Workout of the Day
AMRAP in 18 minutes with a partner:
25/20 calories

15 push ups after your calories as your partner starts theirs

Immediately after you finish your calories on the machine, your partner will start up their 25/20 calories while you complete 15 push ups. If your partner is still on their calories when you finish your 15 push ups, rest until they’re done. Count each 25/20 calorie effort as one full round. Scale the push ups to take no more than about 30-45 seconds. You should have at least 10-15 seconds of rest each round.