Front Squat: Work up to 5 rep max for the day. Then 2 sets of 5 at 85% the max.


5 Rounds of:
10 Push-ups
15 Kettlebell Swings
3 Handstand Push-ups


Max set of Push-ups

Notes: Hit a 5 rep max to build our next squat cycle off of. For the second & third part complete them back to back. So, do the max set of push-ups immediately after completing the fifth round of the workout.


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    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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