Front Squats, and a lot of Push-ups. Yes. A lot.
THURSDAY Strength Front Squat [wmv][mov]
Every 45 seconds for 6 sets perform: 3 Front Squats
Reps are at 0:00-0:45-1:30-2:15-3:00-3:45
Conditioning For Time: 20 Push-ups 10 Broad Jumps (6 feet/4 feet) 20 Hand Release Push-ups 10 Broad Jumps 20 Deficit Push Ups (#45/25 plates) 10 Broad Jumps 20 Hand Release Burpees 10 Broad Jumps
Front Squats, with Jon G.