MONDAY WORKOUT

Let's keep this one simple and get stronger today with a twist! :)

STRENGTH:
Working up steadily over the course of 20 minutes find a new Front Squat 2RM
(The goal here it to do what WAS your old 1RM, if you have one for a DOUBLE)

Here's a warm up progression if you have an old 1RM to go off of...
1st set - 50% x3-5 (Do 3-5 second holds a few times on the bottom to work on solid positioning)
2nd set - 65% x3
3rd set - 80% x2-3
4th set - 90% x1
5th set - 95% x1
6th-8th set - Give your old 1RM a try for TWO if you can... Anything over 96% of your old 1RM for TWO REPS equals out to a new Front Squat 1RM...

If you're still new and don't have any maxes to go off of, just steadily work up making steady, consistent jumps until you find your best weight you can get for TWO REPS...

WORKOUT/CHALLENGE:
Take 80-85% of your best weight from ABOVE and try to perform 20 BACK SQUATS without re-racking the weight until you're finished... You may re-rack at any point and still continue, but it will take away from your time to complete this workout...

The twist... You will have a TWO MINUTE TIME CAP to do this and for each rep you don't complete you will have a 100m Row sprint immediately after your set finishes...

So 5 reps = 500m, 3 = 300m, etc...

POST YOUR BEST FRONT SQUAT 2RM WEIGHT AND 20 REP BACK SQUAT TIME & WEIGHT TO COMMENTS