A. Front squat 3/3/3+
70% – 80% – 90%+
supersets with 5 x slam balls (explosive)
Option 2:
Every 2:30 min × 5 sets
5 x front squats
Superset with 5 x slam balls
B. 12 min emom, alternate arm each minute
4 x single arm kb cleans
6 x single arm kb thrusters
8 x single arm kb oh lunges (front rack if flexibility is issue)
C. 3 rounds
25 x banded good mornings
10 x strict leg/knee raises
Manannan Fitness 