“Front Squats”
1×3
Every 2:00 x 5 sets:
3 Front Squat (75-80%)

“The Shire”
RX+:
Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.

RX: 8’s reps each movement

FX: 8 reps each movement, Hanging knee rises

Time Cap each set: 2:30