Front Squat 5 x 3 @ 75%
5 sets of 3 reps, on a 2:30 clock.
Min 1: 5-8 Strict Pull Up
Min 2: 15-20 Sit Up
Min 3: 8-15 Push Ups
Min 4: rest
This is a QUALITY movement day.
For the pull ups, we want good reps, bands are allowed and ring rows are a great alternative as well.
For the sit ups, choose either AbMat or GHD, but make sure reps are complete by :45
Push Ups, lets make sure we're going full range of motion, chest to the floor and a solid lock out at the top, use a box or another modification if this allows better movement.